January 15, 2014
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