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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. “Team Training”
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Airdyne for Cal
Post load for Deadlift and total team reps. Ex: 400#, 318 Rx
And coming tomorrow…
A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.
B. 15 minute AMRAP
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Each round increasing the reps. Work up as far as possible in the 15 minutes.
Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.