Workout of the Day (WOD)
Quarterfinals Workout #4
For Time: [20min cap]
1000m Row
30 Clean and Jerks (135/95)
1000m Row
30 Strict Handstand Push-ups
Post the time for the WOD. Ex: 14:53 Rx
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
And coming Saturday…
Quarterfinals Workout #2
For Time, Completed Anyhow: [15min cap]
80 DB Hang Squat Cleans (50’s/35’s)
40 Bar Muscle-ups
Scaled: 35’s/20’s, Chest-to-bar Pull-ups
Foundation: 20’s/15’s, Jumping Pull-ups
Post the time for the WOD. Ex: 12:10 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
Quarterfinals Workout #3
For Time: [12min cap]
3 Rounds:
50 Double-Unders
10 deadlifts (225/155)
2 Rounds:
50 Double-Unders
10 deadlifts (275/185)
1 Round:
50 Double-Unders
10 deadlifts (315/225)
Scaled: 15 Double Unders, M:135/185/225, W:95/125/155
Foundation: 50 Single Unders, M: 65/75/85, W: 45/55/65
Post the time for the WOD. Ex: 9:40 Rx
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:30a: All Levels CrossFit- Michael
12:35p: Yoga- Michael