Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Open Gym- Michael
Workout of the Day (WOD)
“Endless Summer” Lurong WOD 3
A. Thurster Warm-Up: 5-3-2 working up to 50-70-80% of 1 rep max for a double.
B. 10 Minute AMRAP
3-6-9-12-15-… Thrusters (m = 45/75/95, w = 35/55/65)
3-6-9-12-15-… Bar Facing Burpees*
30 Double Unders**
Increase the thrusters and burpees in each round by 3 reps.
*Step over permitted for L1 on burpees.
**Scaling Jump Rope
L3: 30 Double Unders
L2: 15 Double Unders or 45 Single Unders
(CFM L1.5: 30 Speed Step)
L1: 45 Singles
Post total reps completed in AMRAP only. Ex: 265 L3
And coming tomorrow…
A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.
B. 5 Rounds [18 Minute Time Cap]
21 Slamballs (20/15)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds
Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.
