Today’s schedule
6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
10:45a: All Levels CrossFit- 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)
A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks
At Home
A. DB Power Clean & Jerk
DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)
B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)
Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.
And coming Saturday…
“Egg Beaters”
Partner WOD [36min cap]
2 Rounds
400m Run
50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14)
30/24 Cal Row
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar)
30/24 Cal Row
15 Devil’s Press (35’s/20’s)
At Home
Partner WOD [36min cap]
2 Rounds
400m Run
50 Straight Leg Sit Ups (50/35)
400m Run
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Straight Leg Raises
400m Run
15 Devil’s Press (35’s/20’s)
All reps are team totals. 1 partner working at a time. Partition the reps any way.
Post time to complete the WOD. Ex: 27:30 Rx+
Saturday Schedule
8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (135/95)
B. 3 Rounds [15min cap]
7/7 Single Arm KB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run
Record time to complete WOD Ex. 210, 45, 9:49 Rx
Sunday Schedule
8:00a: Weightlifting- Mohammed
9:30a: All Levels CrossFit- Mohammed
10:45a: All Levels CrossFit- Mohammed
10:45a: Zoom CrossFit– Mohammed
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette
