Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day: Partner WOD
A. Strict Handstand Pushups (HSPU):7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest
Partner WOD (30 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. Both partners working at the same time, but each partner must start each round with a 250m Row.
12 Rounds For Time (6 per person)
250m Row
15 Thrusters (45/35)
5 Pullups (Rx+ CTB Pullups)
Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 18:35 Rx+.
And coming tomorrow…
A. Front Squats: In 16 minutes work up to a 2 rep max.
B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps
Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx
And coming Saturday…
2 vs. 2 Team Competition: TBA
