Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
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: Open Gym- Michael
Workout of the Day (WOD)
A. Seated Box Jumps: 5 sets of 3 reps worksets (same height). Complete 1 set every 3 minutes.
B. For Time [28 Minute Time Cap]
1000m Run**
40 Situp
Rest 3 minutes
800m Run
30 Situps
Rest 2 minutes
600m Run
20 Situps
Rest 1 minute
400m Run
10 Situps
**Rx+ = 1600m-1200m-800m-400m Runs
Post the height for the box jumps and time for WOD. Ex: 42”, 22:30 Rx.
And coming tomorrow… Bring-A-Friend Day!!
A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.
B. “Ruff Rowers II”
20 Minute AMRAP:
Teams of 3:
7 Calorie Row
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
7 Slamballs (20/15)
7 Plank to Games Box Jump Overs (24/20”)
At 3,2,1, go… the first teammate completes 7 Cal Row. Once finished they advance to the Kettlebell Swings (KBS) and the 2nd teammate may start their row. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.
Score total Calories rowed. Ex: 149 L3.
