Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m = 45/95/135, w = 35/65/95)
Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 L2
B. Medball Bocce Ball!
And coming Saturday…
Partner WOD
“Randy & Tommy V”
Complete For Time: [22 Minute Time Cap]
75 Power Snatch (m = 45/65/75, w = 35/45/55)
Partner Pushup Position Plank Hold
Then…
12-9-6 Rope Climbs**
Partner Dead Hang Hold
21-15-9 Thrusters (m = 75/95/115, w = 55/65/85)
Partner Bottom Air Squat Hold
**Wear long socks or pants to protect your legs for rope climbs. Rope climbs are not permitted without long socks/protective gear.
All reps are team totals. Partners may partition the reps any way. Only one person working at a time. While one person is working the other person must be in a static hold.
Level+ = Wall Handstand Hold, Chin-over Bar Bent Knee L-sit Hold, Bottom Squat Hold w/ KB (24/16).
Post time to complete WOD. Ex: 16:17 L3.
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Strength Training/Open Gym- Neal
12p: CFM Dog Days Brunch at Henry’s in Midtown!!
