Workout of the Day (WOD)
4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 17:10 Rx
Upcoming Events
Sunday, August 17th Pop Up Bring-A-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
For Time [24min cap]
30 Burpees Over the Bar Partner Medball Bear Hug
40 Deadlifts (225/155) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift Hold
90/70 Cal Row
60 Wall Balls (20/14) Partner Deadlift Hold
40 Deadlifts (225/155) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball Bear Hug
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Cameron
11:45a: Yoga- Michael
And coming Sunday… Bring-A-Friend Day!
Partner WOD
3 Rounds [60 sec work : 10 sec transition]
Min 1: 10/7 Calorie Bike Relay
Min 2: 20 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Row Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 20 DB Reverse Lunge Step (50/35)
Min 7: 10/7 Calorie Row Relay
Min 8: 24 Sit Ups
[27:50min Total Time]
1 partner working at a time. All reps are team totals.
Post total of fewest reps completed in each minute.
Ex: 20, 20, 20, 24, 20, 20, 20, 24 = 168 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
