Today’s schedule
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- 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- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders
Post time to complete WOD: 7:48 Rx.
And coming Saturday…
“Heat Treating”
Partner WOD
AMRAP 20
3 Hang Power Clean (135/95)
6 Front Squats (135/95)
9 Shoulder to Overhead (135/95)
12 DB Snatch (50/35)
15 T2B
At Home
Partner WOD
AMRAP 20
3 DB Hang Power Clean (50’s/35’s)
6 DB Front Squats (50’s/35’s)
9 DB Shoulder to Overhead (50’s/35’s)
12 DB Snatch (50/35)
15 Straight Leg Raises
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.
Post rounds + reps completed. Ex: 10+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: Yoga- Monica Miller
And coming Sunday…
A. Strict Pullups: 1 set of max reps
B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift
At Home
A. DB Curls: 1 set of max reps
B. For Time
400m Run
30 DB Squat (50’s/35’s)
30 DB Deadlift (50’s/35’s)
Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Michael
