January 15, 2014

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Happy Birthday Keegan B and Amanda W!

CrossFit/Competitor
REST  DAY

CrossFit 101
100ft Walking Lunge
21 Pull Ups
21 Sit Ups
100ft Walking Lunge
18 Pull Ups
18 Sit Ups
100ft Walking Lunge
15 Pull Ups
15 Sit Ups
100ft Walking Lunge
12 Pull Ups
12 Sit Ups
100ft Walking Lunge
9 Pull Ups
9 Sit Ups
100ft Walking Lunge
6 Pull Ups
6 Sit Ups
*Scale accordingly

CrossFit Teens
Strength: Deadlift 3-3-3-3-3

WOD: 12 Minute AMRAP
Row 250m
10 Hang Power Cleans
30 Mountain Climbers

CrossFit Prep
Lifts: Front Squat, Cleans
Skill: Hollow and Arch Body Drills

CrossFit Endurance
WOD: For Time
Run 2 Miles
2000/1800/1600m Row (Male/Co-Ed/Female)
Run 1 Mile
1000/900/800m Row (Male Co-Ed/Female)
*Teams of 2. One partner works, the other rests. Runs are split up by 400m, rows are choice.

CrossFit Strongman
1) Shouldering Stones
2) Zercher Squats

Incendia Barbell
1) Snatch + Power Snatch Cycling
2) 4 x 1 Front Squat + 1 Thruster
3) Back Squat 4 x 3