Today's schedule6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Jackie
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Workout of the Day (WOD)A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.
B. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (100/70)
10 Shoulder to overhead (100/70)
Today's workout is repeated from 03.15.16. Compare scores.
Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.
And coming tomorrow...A. 12 minutes every minute on the minute (EMOM):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold
B. 3 Rounds for time [15 minute time cap]
25 Toes to bar
20 Hand Release Pushups
20/15 Cal Row
Post total reps of speed step and DU. Post time to finish WOD. Ex: 203, 227, 8:21.