WORKOUT OF THE DAY

candlestick hold

WED 09.16.15

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#squateveryday

#squateveryday

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. 6 Rounds:
9 Medball Squat Clean (20/14)
200m Run
Rest 1 minute b/t rounds

CrossFit Seminar Staff member Julie Foucher demonstrates the medicine ball clean.

B. Cash Out (Not for time)
100 Double Unders or 40 (Double + Single) or 100 Speed Step
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit dead hang hold

Post time to complete WOD. Ex: 11:30 Rx.

And coming tomorrow…

A. Front Squat: In 16 minutes work up to a 3 rep max

B. 11 minutes As many rounds as possible (AMRAP):
10 Kettlebell swings (24/16kg)
20 Cal Row
30 Situps

Post load for Front Squat and total rounds + reps completed in AMRAP. Ex 285#, 5+26 Rx..

TUES 09.16.14

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Clare working on her overhead squat with Coach Casey

Clare working on her overhead squat with Coach Casey

Today’s schedule

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

Workout of the Day (WOD)

A. 6 Rounds For Time:
200m Run
7 Deadlift (m = 205:255 / w = 135:170)
Rest 1 minute b/t rounds

B. Cash Out:
100 Double Unders or 300 Singles
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit ring support hold

Post time to complete WOD. Ex: 17:30 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Hang Squat Snatch

B. 9 Rounds For Time [12 minute time cap]:
4 Hang Squat Snatch (m = 75:95 / w = 55:65)
6 Toes to bar

Post load for Snatch and time to complete WOD. Ex: 155#, 10:29 Rx