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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift
5-5-5-5
B. 3 Rounds [15min cap]
400m Run
15 Bar Over Burpees
9 Clean & Jerk (115/75)
At Home
A. Single Leg Double DB Deadlift
4 sets of 5/5. Complete 1 set every 4 minutes.
B. 3 Rounds [15min cap]
400m Run
15 Burpee Over Dumbbell or Burpee over Towell
9 DB Clean & Jerk (50’s/35’s) or 6 Inverted Burpees
Post load for deadlift and time for the WOD. Ex: 395#, 10:45 Rx
And coming tomorrow…
“Windfall”
4 Rounds For Time [22min cap]
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)
Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145
At Home
Rep Rounds For Time [22min cap]
20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20″) or Jump Over Low Object
Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx
