FRI 01.01.21

Hailey

Today’s schedule

12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Weightlifting- Michael

Workout of the Day (WOD)

Jump Start [21min cap]
For Time

60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

At Home
For Time

60 Double Unders
30 Squat Jump 180°
60 Double Unders
400m Run
60 Double Unders
30 Straight Leg Raises
60 Double Unders
400m Run
60 Double Unders
30 Squat Jump 180°

Post time for the WOD. Ex: 14:32 Rx

And coming Saturday…

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

At Home
Partner WOD

Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 DB Bent Row (50’s/35’s)
12 DB Goblet Squats (50/35)

Post time to complete WOD. Ex: 18:24 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. 9-15-21
Power Cleans (135/95)
Burpees Over the Bar

At Home
A. Mixed Carry

Front Rack Carry + Suitcase Carry
5 x 100m (change DB position at 50m mark, and add weight each round)

B. 9-15-21
DB Power Cleans (50’s/35s’)
Burpees Over the DB

Post time for the WOD. Ex: 7:23 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Michael
5:00p: Open Gym- Michael

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