MON 09.11.17

By September 10, 2017 WOD No Comments

Cary


CFM Upcoming Events

Monday, Sept 18th Lurong Championship Challenge Begins! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. The Challenge combines nutrition and weekly WODs. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you. Challenge starts on Monday, September 18th. Click here to sign up and select CrossFit Midtown as your Gym Affiliate!



Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds [10 Minute Time Cap]:
15 Box Jumps (24/20) (step downs only)
12 Slamballs (20/15)
9 Toes to bar

Post load and max reps for Squat and time to compete WOD. Ex: 325#, 5:48 Rx.

And coming tomorrow...

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

B. As many reps & rounds as possible (AMRAP)
2 minutes AMRAP: 20 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 20 Lunges (alt)
2 minutes rest
2 minutes AMRAP: 20 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 20 Mountain Climbers (R+L=1)

**Scale Du+singles 10 reps per round, Speed Step (1:1), or Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 235#, 8 reps, 242 Rx.

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