FRI 11.13.15 AV HERO WOD Tomorrow!

Good work team! Hi fives post WOD.

Good work team! Hi fives post WOD.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders*
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders

*Scale Double Unders 1:1 Singles, 1:1 Speed Step, 10 reps (Single+DU)

Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 45 / 4 Rx.

And coming Saturday…

AV HERO WOD
25 minute AMRAP
3,6,9,12,15,18,21, … and so on
THRUSTERS (95/65)
PULL-UPS
OVER THE BAR BURPEES

Level Options:
L2 (75/50) and Barbell Pullups
L1 (55/35) and Ring Rows.

Score is total reps completed. Ex: 254 L3.

Saturday Schedule

Heats for AV HERO WOD
9:30a: Heat 1
10:10a: Heat 2
10:50a: Heat 3
11:30a: Heat 4
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

Leave a Reply