THUR 10.09.14

Group warmup shoulder stretches

Group warmup shoulder stretches

Today’s schedule

6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.

B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
AbMat Situps

Post box jump height and total reps from WOD. Ex 36”, 342 Rx

And coming tomorrow…

A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.

B. 3 Rounds For Time [18 minute time cap]:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (185/125)

Post load for Deadlift and time to complete WOD Ex: 275#, 9:45 Rx

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