Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD): Bring-A-Friend Day!!
A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest
B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.
Post highest round completed by both partners and addition reps. Ex: 9 rounds + 20 Rx
And coming tomorrow…
A. Push Press: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press
B. “Bomba” [18 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jump (m = 12/20/24, w = 10/16/20)
20 Push Press (m = 65/95/115, w = 45/65/80)
Post load for complex and time to complete WOD Ex: 185#, 12:26 L3
THUR 10.22.15 Bring-A-Friend Day!! Read More »
