FRI 03.13.15

7pm warming up

7pm warming up

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- Jason
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx

And coming Saturday…

Open 15.3:
Rx
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20# to 10ft/14# to 9ft)
100 double-unders

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20# to 9ft/10# to 9ft)
200 single-unders

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

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