FRI 10.30.20

Gavin


Today's schedule

5a: All Levels CrossFit- Mohammed
6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

E5MOM 20
In 4 minutes complete the following

15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

At Home
E5MOM 20
In 4 minutes complete the following

15 Lateral Burpees Over The DB
200m Run
15 Lateral Burpees Over The DB
AMRAP Bowtie Thrusters (50/35)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) Rx.



And coming Saturday...

Partner WOD [35min Cap] 4 Rounds
200m Relay (100m each)
20 Pull Ups (Rx+ C2B)
-Immediately into-
3 Rounds
20 Box Jump Overs (24/20) (Rx+ 30/24)
30 Medball Sit Ups (20/14) (Rx+ GHD Sit Ups)
20 Power Clean (135/95) (Rx+ 165/110)
-Immediately into-
2 Rounds
20 Front Squats (135/95) (Rx+ 165/110)
200 Double Unders

At Home
Partner WOD [35min Cap] 4 Rounds

200m Relay (100m each)
40 DB Bent Row (50’s/35’s)
-Immediately into-
3 Rounds
20 Broad Jumps (4/3ft)
20 Weighted Sit Ups (50/35)
20 DB Power Clean (50’s/35’s)
-Immediately into-
2 Rounds
20 DB Front Squats (50’s/35’s)
200 Double Unders

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 24:20 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael


And coming Sunday...

A. EMOM 15
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest

B. 4 Rounds [12min cap]
15 Russian Kettlebell Swings (70/53)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Toes to Bar
12 DB Bowtie Squats (50/35)

At Home
B. 4 Rounds [12min cap]

12 Double DB Russian Swings (50’s/35’s)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Straight Leg Raises
12 DB Bowtie Squats (50/35)

Post time for the WOD. Ex: 9:10 Rx.


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

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