Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. E4MOM 16
4 Deadlifts (no bounce no drop)*
8-8 Pull Ups (rest 10 sec between sets)
B. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Thrusters (95/65)*
Bar Facing Burpees
*Dumbbells
3/3 Single Leg Double DB Deadlift (50’s/35’s)
4/4 Single Leg Single DB Deadlift (35/25s)
DB Thrusters (50’s/35’s)
Single Arm DB Thrusters (50/35) switch when you want.
Bodyweight
B. E4MOM 16
4/4 Airplane Rotations
8-8 Superman Towel Pull Down (rest 10 sec between sets)
A. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Air Squats
Line Facing Burpees
Score weight for DL and fewest pull ups each round. Ex: 345#, 8-6 Rx
Score fewest reps of each movement completed in Tabata. Ex: 6, 5 Rx
And coming tomorrow…
A. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m run
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m run
15 Kettlebell Swings (70/53)
15 Handstand Push Ups
B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold
Min 3: Rest
Bodyweight
A. For Time [18min cap]
800m run
42 Supermans
21 Handstand Push Ups
600m run
36 Supermans
18 Handstand Push Ups
400m run
30 Supermans
15 Handstand Push Ups
B. EMOM 12
Min 1: 8-12 V-Ups
Min 2: 30-40 second plank hold
Min 3: Rest
Post time for the WOD. Ex: 16:20 Rx
