WORKOUT OF THE DAY (WOD)

FRI 12.19.25

Workout of the Day (WOD)

A. Strict Press 3RM
In 12 minutes work up to a 3 rep max.
-Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt
-At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way

Score time to complete WOD. Ex: 18:23 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. Super Shoulder Serum: EMOM 15
Min 1: Scapular Raises
Min 2: CS Banded WY Negative
Min 3: Shoulder Ext Rotation R/L
Min 4: Pec Shoulder Stretch (30 sec R/L)
Min 5: Rest

Post time for the WOD. Ex: 10:10 Rx