FRI 07.31.20

By July 30, 2020 WOD, Yoga No Comments

Lewis


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Jeannette
4:45p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

For Time [20min cap] 100-80-60-40-20
Double Unders
30-25-20-15-10
Med Ball Sit Ups (20/14)
Hand Release Push Ups

At Home
For Time [20min cap] 100-80-60-40-20

Double Unders or Penguins
30-25-20-15-10
DB Weighted Sit Ups (35/25) or V-Ups
Hand Release Push Ups

Post time to complete the WOD. Ex: 14:10 Rx.



And coming Saturday...

Run, Holley, Run
800m Run
15 Rounds
5 Wall Balls (20/14)
3 DB Push Press (50/35’s)(Rx+HSPU)
1 Power Clean (185/125)(Rx+225/155)
800m Run
15 Rounds
5 Wall Balls
3 DB Push Press
1 Power Clean

At Home
800m Run
15 Rounds
1 DB Thruster (50/35’s) or 2 Squat Jump
3 DB Push Press (50/35’s)(Rx+HSPU) or 3 Push Ups
5 DB Power Clean (50/35’s) or 4 Sprawls
800m Run
15 Rounds
1 DB Thruster (50/35’s) or 2 Squat Jump
3 DB Push Press (50/35’s)(Rx+HSPU) or 3 Push Ups
5 DB Power Clean (50/35’s) or 4 Sprawls

Post time to complete WOD Ex: 33:10 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Carlie
10:30a: Zoom CrossFit- Carlie
11:45a: All Levels CrossFit- Carlie


And coming Sunday...

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

At Home A. DB Bent Row: 1 set of max reps

B. For Time
150 Speed Step
30 DB Squats (50/35’s)
20 DB Deadlifts (50/35’s)

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


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