September 24, 2015

Happy Birthday Bryan B!


CrossFit 101
WOD: For Rounds Run
In Teams of 4, complete as many reps as possible of the following circuit in 20 minutes:
400m Run
Box Jump Overs (24/20)
Burpee Pull Ups
Wall Climbs
*Each team member will start on a different station and may not rotate to the next station until their running teammate returns. Only count runs for score.

CrossFit Teens
Skill/Strength: Squat Clean and Rope Climbs
WOD: 3 Rounds for Time
1 Rope Climb
6 Toes to Bar
1 Rope Climb
6 Squat Cleans (85/65)

CrossFit Endurance
Run 2 Miles (4 x 400m sprints)
Row 2K (divide accordingly)
Run 1 Mile (2 x 400m sprints)
Row 1K (divide accordingly)
*Teams of 2

Incendia Strongman
1) Big Bear WOD: 5 Rounds
50′ Bear Crawls and 10 Dumbbell Arnold Presses
2) Bench Press and Deadlifts Against Bands and Chains 3-3-3-3-3
3) 200m Sled Pull

Incendia Gymnastics
Conditioning: Core Circuit
Main: Week 2 of Bar Muscle Up Progressions

CrossFit Prep
Skill: Knees to Elbow, Toes to Bar, Rowing, Wall Balls
Lift: Thruster

Mini WOD: 3 Rounds for time
15 Calorie Row
12 Thrusters (45/33)
9 Knees to Elbow or Toes to Bar