6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.
B. 16 minutes as many rounds as possible (AMRAP)
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)
Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx
And coming Saturday…
10 minute AMRAP
30 Kettlebell Swings (24/16kg)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Tandem Partner Situps
Rest 4 minutes and repeat. Continue where you left off.
All reps are team totals. One athlete working at a time. Teams may alternate single reps on the box jumps and tire flips. Both partners complete 30 situps at the same time, touch/clapping hands at the top of each rep. Movements can be completed in any order, but once you start a movement all 30 reps must be finished before moving on to the next.
Post reps completed in first AMRAP and total for both. Ex. 185, 355 Rx.
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana Wilson Click here to reserve
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
Gym Closed: Happy Labor Day!