July 23, 2016

CrossFit
WOD: AMRAP x 20:00
400m Run
50 DB Push Press
50 Pull Ups
50 DB Front Squats
50 HR Push Ups
50 DB Lunge Steps
50 Air Squats
*Teams of 2

CrossFit 101
WOD: AMRAP x 15:00
200m run
Push Ups
AbMat Sit Ups
Jumping Lunges
*Teams of 4, while 1 person runs 200m, one is completing max rep push ups, one is completing max rep sit ups, and one is completing max rep jumping lunges. When partner 1 returns from 200m run rotate with runner starting on push ups and partner doing jump lunges goes for a 200m run.
Score is total number of runs completed at the end of 15 minutes.

Incendia Strongman
WOD: AMREP x 20:00
“Date with a Dumbbell”
Dumbbell Bench (double)
Dumbbell Row (single)
Dumbbell Goblet Squat (single)
*You choose load and rep scheme

Finisher: Stone/Sandbag Ladder
Stone/Sandbag over the shoulder
*Start at the lightest and proceed to the heaviest. One rep over the shoulder at each weight. Repeat numerous times.

Barbell Club
1) Snatch (3-2-1-1-1-1-1-1-1-1)
First 7 sets are warm ups. Take last 3 singles like a meet…go heavy.
2) Clean and Jerk (3-2-1-1-1-1-1-1-1-1)
Take last 3 singles like a meet…go heavy.