Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
Open 16.1
Rx:
20 Minute AMRAP
8 OH Walking Lunge Steps (95/65)*
8 Bar Facing Burpees
8 OH Walking Lunge Steps*
8 CTB Pull Up
Scaled:
20 Minute AMRAP
8 FR Walking Lunge Steps (45/35)*
8 Bar Facing Burpees
8 FR Walking Lunge Steps*
8 Jumping Pull Ups
*Each set of 8 lunges counts as 5 reps toward total reps. Each round is 26 reps.
Post total reps completed. Ex: 212 Rx
And coming Saturday…
Partner WOD [22 Minute Time Cap]:
5 Rounds
200 Meter Run + 7 Power Cleans (m = 95/135, w = 65/95)
(m = 12/15, w = 9/12) Calorie Row + 30 Double-Unders
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on 7 power cleans. When both are finished they switch and partner 2 completes the 200m run and partner 1 completes the cleans. Once the 1st couplet is completed by both partners then advance to the Row/Double Unders with 1 partner working at each station and then switching.
All rounds and reps are individual totals.
Post time for both partners to complete all 7 rounds. Ex: 18:34 Rx+.
Scale Doubles to 15 DU+singles, speed step 1:1, singles 1:1.
Saturday Schedule
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: Open Gym- Dyer
11a: All Levels CrossFit- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
FRI 02.26.15 Open 16.1! Read More »