February 4, 2016

February 4, 2016

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Happy Birthday John B! 

CrossFit/Competitor
REST DAY

CrossFit 101
Strength: Front Squat 3-3-3-3-3

WOD: 5 Rounds for Time
50′ Overhead Walking Lunge (45/25)
21 Burpees

CrossFit Teens
Skill: 5 x Max Rep Strict Pull Up

Strength:
1) 5 x 3 Position Snatch
2) Front Squat 7-7-7

WOD: AMRAP x 8:00
8 Front Squats
8 Pull Ups
8 Power Snatches

CrossFit Kids
WOD: AMRAP x 7:00
7 Snatches (PVC or Empty Bar)
7 Pull Ups (Low Bars)
7 Deadlifts (Same as Snatch)

Incendia Endurance
WOD: For Time
4 x 400m runs
3 x 300m runs
2 x 200m runs
1 x 100m run
*Teams of 2

Incendia Strongman
Warm Up: Dumbbell Grace

WOD: 5 Rounds for Time
“Dumbbell DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Strength: Zercher Squat 3-3-3-3-3

Incendia Gymnastics
Skills: Butterfly Pull Ups and Double Unders