Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
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
Workout of the Day (WOD)
A. For Time [16min cap]
21-15-9
Overhead Squats (95/65)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16
Min 1: Rower Pike Ups
Min 2: Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
At Home
A. For Time [16min cap]
21-15-9
DB Overhead Squats (50/35) or Lateral Lunge
DB Bent Row (50’s/35’s) or Pulling Movement
80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16
Min 1: Rower Pike Ups or Plank to Pike HS
Min 2: 200m Run
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
Post time for WOD. Ex: 12:20 Rx+
And coming tomorrow…
A. Push Press
3 x 5 @ 80%
B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)
At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.
B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes
Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.
