6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 6 Rounds: (40 seconds work : 20 seconds rest)
Minute 1: Row for Cal
Minute 2: Air Squat
Post load for Deadlift, total cal and total air squats: 415#, 125, 180
And coming tomorrow…
A. Snatch: 10 minutes every minute on the minute (EMOM)
2 Hang Power Snatch (75% of 1 rep max)
B. Teams of 2:
5 Rounds for Time [12 minute Time Cap]
10 Hang Power Snatch (m = 75/95, w = 55/65)
10 Box Jumps Overs (24/20”)
Rounds and reps are individual totals. Each team has one barbell and one box. Both athletes may be working at the same time. Time is finished when both partners have finished 5 rounds.
Post load for Snatch. Post time to finish WOD. Ex: 165, 6:55 Rx+
What’s the difference between rest days and recovery days? Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more… Click here to read more: Active Recovery “Box Life Magazine” by William Imbo
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders
Post total strict chinups and total of max consecutive DUs from 3 rounds.
Ex: 51 / 402 Rx
All reps and distances are per person. All team members start on Sled Pull and move through conga line style. Only one athlete working at a time on sled push, sled pull, S2O, and KBS. (One person may be doing S2O with teammate doing KBS, but two team members may not do KBS at the same time). You may pass your team members, but team is finished WOD only when all members have completed 4 rounds and standing on finish mat.
Post time to complete WOD. Ex: 22:10 Rx
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: **Special Yoga for Crossfit**- Veronica Lewinger
Veronica Lewinger has 6 years of yoga teaching experience and is currently an instructor at Decatur Yoga and Evolation Yoga in Midtown. She has also been power lifting for 3 years and is trained in Self-Myofascial Release (SMR) techniques to facilitate workshops in Atlanta. Monica Miller, our resident restorative yoga instructor is traveling overseas in Africa for 2 weeks and recommend we get in contact with Veronica at Evolation. We are glad to have Veronica teach a class open to all of our members this weekend. Click here to reserve your spot online.
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 6 Rounds: (40 seconds work : 20 seconds rest)
Row for Cal
Wallball Shots 10ft (20/14)
Post load for Deadlift, total cal and total wallballs: 415#, 125, 105
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM)
ODD: 2 Hang Power Snatch (75% of 1 rep max)
EVEN: 15 seconds L-sit hold on pullup bars
B. 7 Rounds for time [14 minute time cap]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
8 Box Jumps (30/24”) Step downs only
Post load for Snatch. Post time to finish WOD. If time capped post total reps (15 reps per round). Ex: 165, 6:55.