FRI 01.08.21

Cameron


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Michael
6:00p: Zoom CrossFit- Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [15min cap] 15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25's)
30-24-18
Pistols

B. Midline
EMOM 9

Min 1: 100m Ski or 100m Row or 10/8 Cal Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

At Home
A. For Time [15min cap] 15-12-9

DB Power Clean (50’s/35’s)
DB Deficit Push Ups (Hands on 50’s/35’s)
30-24-18
Pistols

B. Midline
EMOM 9

Min 1: 20 Everest Climbers (R+L=2)
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 9:30 Rx.



And coming Saturday...

Partner WOD
5 Rounds [30min cap]

600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 245/165)


At Home
Partner WOD
5 Rounds [30min cap]

400m Relay (200m each)
30 Weighted Straight Leg Sit Ups (50/35) or V-ups
12 DB Squat Cleans (50’s/35’s)

1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 23:40 Rx.



Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx


Sunday Schedule

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

Leave a Reply