April 16, 2015

Happy Birthday Toni C, Coach Peach and Jessica T!

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 5 Rounds for Time
“Half Barbara”
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats
*Rest 2 minutes between each round. Record time – rest.

CrossFit Prep
Lifts: Deadlift, Clean & Snatch Pulls
Skill: Handstand Pushup

CrossFit Endurance
WOD:Teams of Two for Time
8 x 400m runs (4 each)
100 kettlebell swings (53/35)
6 x 300m runs (3 each)
100 wall balls
4 x 200m runs (2 each)
50 jumping squats
2 x 100m runs (1 each)
X amount of burpees together
* X = 5 burpees for each break/switch for the skill portions (kb swings, wall balls and jumping squats).

Incendia Barbell
1) Pause Clean 5 x 2 @ 75%
2) Back Squat 4 x 8
3) Snatch Pull 3-3-3-3-3
4) Box Jump 4 x 8