January 14, 2016

January 14, 2016

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Happy Birthday Kevin E, Jason N and Alyssa N! 

CrossFit/Competitor
REST DAY!

CrossFit 101
Strength: Jerk 3-3-3-3-3

WOD: AMRAP x 15:00
3 Wall Climbs
6 Pull-ups
9 Box Jumps (24/20)

CrossFit Teens
Strength: Thruster 3-3-3-3-3

WOD: 3 Rounds for Total Reps
30 Work/:30 Rest of:
Assault Bike – Calories
Thruster 45/33
Burpee – 6″
Slam Ball
Double Unders

Incendia Endurance
WOD: For Time (Teams of 2)
3000m Run
300 Double Unders
2000m Run
200 Double Unders
1000m Run
100 Double Unders

Incendia Strongman
Strength: Deadlift 5RM

WOD: For Time
21-18-15-12-9-6-3
Deadlift (55% of your 1×5 weight)
Push Ups
Sit Ups