Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“The Olympian”
In 9 minutes complete (AMRAP) as many reps as possible of Ground to Overhead (G2OH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees to complete before moving on to the next round.
Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)
**Click here to see WOD description for Level 1 and 2:
“The Olympian” WOD Description and Standards
Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 81 L3
And coming tomorrow…
A. Deadlift: In 16 minutes workout to a 5 rep max.
B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
15 Overhead Plate Lunge Steps (45/35)
10 Supermans
Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx
