FRI 08.15.14

Partner WOD on Tech Campus. Coach Kelly leading the warmup.

Partner WOD on Tech Campus. Coach Kelly leading the warmup.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap] 250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

And coming Saturday…

Partner Chipper WOD “Keepin’ it up”
45 Push Press (45/35) Top-to-Top**
3x 100m Medball Carry (20/14)
20 Tire Flips
45 Box Jumps (24/20)
20 Wallball Shots (20/14) 10ft
3x 100m Sprints
45 Thrusters (45/35) Top-to-Top**

**For the entire workout the empty barbell must be held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. All reps team totals.

Post time for partners to complete WOD Ex. 12:55 Rx

Leave a Reply