6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Ellen
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Goat: In 10 minutes select 2 goats and set up for the WOD.
B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.
Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 30 double unders beaded ropex
And coming tomorrow…Bring-A-Friend Day!!
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.
B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 – 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – Max Calorie Row
Station 3 – 25 Abmat Situps
Athletes start at different stations. Rotating on the minute, score is total calories on the rower.
Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.