FRI 11.09.18

By November 9, 2018 WOD No Comments

Mr. Anderson lifts all the heavy things


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. EMOM 16
Min 1 - Box Jumps (24/20)
Min 2 - Russian Twists (20/15)
Min 3 - Double Unders
Min 4 - Rest

B. Get flexy with it

Post total reps of each movement. Ex: 78, 144, 325 Rx

And coming Saturday...

Teams of 3
For Time [30 Minute Cap]

50-40-30-20-10
Calorie Row
Devil's Press (50/35's)
Directly Into:
50-40-30-20-10
Toes to Bar
Thrusters

Round of 50: 75/55
Round of 40: 95/65
Round of 30: 115/80
Round of 20: 135/95
Round of 10: 155/105


Post time to complete WOD. Ex: 24:33 Rx

Saturday Schedule

8a: Open Gym- Damon
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga with Coach Brianna

And coming Sunday...

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

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