Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
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
And coming Saturday…
Partner WOD:
Team of 2
20 minute AMRAP with Static Holds
20 Pullups while partner holds plank on elbows
10 Power Cleans (135/95) while partner dead hangs on pullup bar
200m Run
All reps are team totals. One partner working at a time while the other is in a static hold. Both partners run at the same time and once both are finished they may start the next round.
Score is total number of pullups and power cleans completed (30 points per round). Ex: 189 Rx.
Saturday YOGA
Time: 12p -Monica Miller
Sunday
Time: 10a class, 11a open gym
SFO: Birthday Bear complex (someone tnrued 34). Each complex = power clean, front squat, push press, back squat, push press from back rack, 34 times with no rest. ~80 yard run penalty each time you set bar down. I started w/ 85# for the first half then 75# to finish; 4 penalty runs. Wasted all kinds of time reseting my feet & in hindsight you should prob just pick a stance & keep it the whole way through.reason #38 to make the 6AM class: Outdoor WOD as dawn hits Golden Gate bridge.