Today's schedule6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)A. Front Squat: In 8 minutes work up to a heavy single (from rack) (90% 1 RM).
B. Clean & Jerk: In 8 minutes work up to a heavy single (90% 1 RM).
C. Partner WOD “Two Face” [16 Minute Time Cap]
10 Pullups** (L3 = C2B)
10 Power Clean
10 Front Squats
10 Push Jerk
(m = 65/95/115, w = 45/65/85)
**Scale to Kipping Single Pullups 1:2 (5 reps/rd), Barbell Pullups 1:1, Ring Rows 1:1
All Rounds and reps are individual totals. Each team has 1 barbell. At 3,2,1...go the first partner begins on the pullups while the other starts on the barbell. When both partners are on the barbell they partition their reps and may alternate who is working any way. Time is complete when both partners have finished the 4 rounds.
Post load for squat, jerk, and time for WOD. Ex: 275#, 245#, 11:50 L3.
And coming Saturday...“Nightwing”
With a partner complete as many rounds as possible in 19 minutes of:
9 Pullups (L1 = Ring Rows, L2 = Pullups, L3 = C2B, L4 = Ring Muscle Ups)
40m partner prowler push (150/100)
12 Burpee box jump-overs (20/16”)
On the burpees, jump over the box without touching it. All rounds and reps are team totals. Both partners complete the run and push together. 1 partner working at a time on the pullups and jumps.
Post rounds and reps completed by the team. Ex: 4+12 L3.
Saturday Schedule8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Michael
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina