WORKOUT OF THE DAY

1 minute cal row

THUR 11.20.14 Bring-A-Friend Day!!

By | Bring a Friend Days, WOD | 5 Comments
Iman mid jump for a burpee

Iman mid jump for a burpee

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD): Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. Partner WOD: 15 minutes as many rounds as possible (AMRAP):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps w/ Medball (20/14)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Wall Balls (20/14)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 324 Rx

And coming tomorrow…

A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (100/70)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 Rx.