Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD): Bring-A-Friend Day!!
A. Row Sprint: 1 minute max cal row
B. Partner WOD: 15 minutes as many rounds as possible (AMRAP):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps w/ Medball (20/14)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Wall Balls (20/14)
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post max cal and total reps for the AMRAP. Ex: 31, 324 Rx
And coming tomorrow…
A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean
B. Rep Rounds for Time
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (100/70)
Pullups
Post load for C&J complex and time for WOD. Ex: 205#, 8:49 Rx.
THUR 11.20.14 Bring-A-Friend Day!! Read More »
