Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
“The Rundown”
For Time [25min cap]
800m Run
30 Slam Ball Box Step Up (30/20) at 24/20″
27 Slam Balls (30/20)
24 Russian Twists (30/20) R+L=1
600m Run
24 Slam Ball Box Step Up
21 Slam Balls
18 Russian Twists
400m Run
18 Slam Ball Box Step Up
15 Slam Balls
12 Russian Twists
200m Run
At Home
For Time [25min cap]
800m Run
30 Lunges or Step Ups (35/20)
27 Dumbbell Swings (35/20) or Broad Jumps
24 Russian Twists (35/20) R+L=1 (48 reps if unweighted)
600m Run
24 Lunges or Step Ups
21 Dumbbell Swings or Broad Jumps
18 Russian Twists (36 reps if unweighted)
400m Run
18 Lunges or Step Ups
15 Dumbbell Swings or Broad Jumps
12 Russian Twists (24 reps if unweighted)
200m Run
Post time for WOD. Ex: 21:40 Rx
And coming tomorrow…
A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Mucle Ups)
B. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups
At Home
A. For Time [14min cap]
5 Walk Walks
21 DB Bent Row (50’s/35’s) or Superman Towel Pull
5 Walk Walks
15 DB Bent Row
5 Walk Walks
9 DB Bent Row
5 Walk Walks
B. E2MOM 8
8-6-4-2
DB Clusters (Increase weight each round) or Squat Broad Jumps
20 Straight Leg Sit Ups
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
