Today's schedule6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.
B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Atomic Situps (35/25# plate)
Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.
And coming Saturday...A. Turkish get ups ladder: 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 17, 26, 35, 44, 53, 70#
B. Partner Wod
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish getups (20/12kg)
1 partner working at a time for Wallballs and TGU. All Rep counts are team totals. Both partners run 200m at same time.
Post time for WOD. Ex: 21:10 Rx