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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
Buddy-Buddy
Partner WOD
30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]
At Home
Partner WOD
400m Relay [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds DB (50/35) overhead]
40 Weighted Straight Leg Sit Ups (50/35)
400m Relay
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds DB in bowtie (50/35) in a Wall Sit or Squat]
400m Relay
20 DB Push Press (50/35’s)
40 DB 1-Arm Thrusters (50/35)
Post time for the WOD. Ex: 12:30 Rx.
And coming tomorrow…
A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the end of each round
B. Front Squat
12 min to work to a Heavy 3 Rep
At Home
A. For Time [18min cap]
30-20-10
DB Deadlifts (50’s/35’s)
Burpees
50 Double Unders at the end of each round
B. DB Split Squat
4 sets of 5/5
Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.
