THUR 01.14.21

By January 13, 2021 WOD No Comments

Kris


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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:

12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality] Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35's)
DB Bent Row (50/35's)
Rower Pike Ups

At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:

200m Run
8 Burpees

Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality] Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35's)
DB Bent Row (50/35's)
Pike Ups

For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx


And coming tomorrow...

For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
Back Squats (From the ground) (115/85)
Medball Sit Ups (20/14)
Close: 200 Double Unders

At Home
For Time [20min cap]

Open: 200 Double Unders
27-21-15-9
DB Squats (50’s/35’s)
Weighted Sit ups (50/35)
Close: 200 Double Unders

Post time for the WOD. Ex 13:40 Rx.


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