February 12, 2015

0

Happy Birthday Stacy G and Krista M!

CrossFit/Competitor
REST DAY!

CrossFit 101
Skill: Work on skill of choice for 15 minutes

WOD: 5 Rounds for Time
15 Medicine Ball Cleans (20/14)
15 Wall Balls (20/14)

CrossFit Teens
Strength: Overhead Squat 5-5-5
*Use heaviest weight possible for each set

WOD: 10 Minute AMRAP
20 Double Unders
10 Overhead Squats (75/55)
5 Hanstand Push Ups

CrossFit Prep
Lifts: Back Squat, Deadlift, Good Morning

Skill: Class Choice

CrossFit Endurance
5 100M sprints (100% sprint, jog/ walk back to the start line)
20 Bar or Dumbbell Thrusters (scaled)

5 100M sprints
20 Toes to Bar or 50 Sit Ups (scaled)

5 100M sprints
50 Push Ups

5 100M sprints
20 Object Ground to Overhead

Incendia Barbell
1) Snatch 6 x 1 @ 85%
2) Front Squat 4 x 2 @ 80%