September 21, 2013

Today we are closed to the PUBLIC as we do an all-Incendia competition for “LOCALS ONLY.” Come compete, spectate or judge. Stick around as we crank up a Club Incendia after-party. Cost to compete is $20 and there are still open heats. We’ll be raising money for 33rd Annual Cystic Fibrosis StairClimb & Firefighter Challenge.

RX WODs

WOD 1
For Time
1000m Row
100- Double Unders
5- Muscle Ups
10 minute time cap

WOD 2
4 RDS For Time
14- One Arm DB Snatch (Alternating 7R/7L) (50/35)
40m Sprint
14- Pistols (Alternating 7R/7L)
40m Sprint

WOD 3
8 minute AMRAP
5- Deadlifts (225/155)
5- Handstand Pushups (Men 45lb Plates to Abmat) (Ladies 25lb Plates to Abmat)

SCALED WODs
WOD 1
6 minutes
1000m Row
ME burpees in time remaining in 6 minutes
WOD scored on # of burpees

WOD 2
4 RDS
25- Air Squats (bottom must touch medicine ball)
40ft OH Med Ball carry (20/14)
15- Box Jump Overs (24/20)
40ft OH Med Ball Carry
10 min time cap

WOD 3
12 min AMRAP
10- Hand Release Push Ups
15- Kettlebell Swings (53/35)
200m Run