FRI 01.17.20

By January 16, 2020 Partner WOD, WOD No Comments

Billy


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

For Time [14min cap]
27 Back Squats (From the Ground)(115/85)
27 Medball Sit Ups (20/14)
50 Double Unders
21 Back Squats
21 Medball Sit Ups
50 Double Unders
15 Back Squats
15 Medball Sit Ups
50 Double Unders
9 Back Squats
9 Medball Sit Ups

Post time for the WOD. Ex 7:40 Rx.



And coming Saturday...

CFM RISE UP Team Competition

Saturday Schedule

Saturday Schedule

8a: Doors Open
09:00: Event 1 - "Wingbeat"
10:40: Event 2 - "Elevate"
11:40: Event 3 - "Razor Beak"


And coming Sunday...

EMOM/AMRAP
EMOM 10

Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest-
AMRAP 10
20 Bent Over DB Row (Alternating)
10 DB Box Step Overs (35/25’s)(24/20)

Post rounds and reps in AMRAP. Ex: 4+20 Rx.


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

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