FRI 04.30.21

Coach Hailey


Today's schedule

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

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. For Time [16min cap]
400 Double Unders
30 Ring Muscle Ups
20 Devil's Press (50's/35's)

At Home
B. For Time [16min cap]

400 Double Unders
30 Inverted Burpees
20 Devil's Press (50's/35's)

Partition the reps any way. Post the time to complete the WOD or total reps completed.
Ex: 14:10 Rx



And coming Saturday...

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap] Teams of 3
3 Rounds

80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

At Home
A. DB Glute Bridge Floor Press

2 sets of 5 at Tempo 5010

B. “The Replacements” [30min cap] Teams of 3
3 Rounds

800m Relay
10 x 20m Farmer’s Carry (50’s/35’s)
50 DB Glute Bridge Floor Press (50’s/35’s)
300m Dumbbell Team Run (50/35)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 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. 3 Rounds Not For Time
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)

B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (50/35)
30 Sit Ups
20 DB Squats (50/35)

At Home
A. 3 Rounds Not For Time

8-16 Weighted Straight Leg Sit Ups (50/35)
8/8 Dumbell Curls (50/35)
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)

Post rounds for the AMRAP. Ex: 2+108 Rx


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

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