Workout of the Day (WOD)
CFM Closed Due To Inclement Weather. Complete the At Home workout option or take a snow day rest day!
At Home
Equipment
10 Rounds For Time [20min cap]
7 DB Squats (50’s/35’s)
7 Weighted Sit Ups (50/35)
35 Double Unders
Bodyweight
10 Rounds For Time [20min cap]
10 Jumping Air Squats
10 Sit Ups
20 Mountain Climbers (R+L=1)
10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders
Post time for the WOD. Ex 14:22 Rx.
And coming Saturday…
Teams of 3
For Time: [40min cap]
60/48 Cal Bike
60 Toes To Bar
60 DB Snatch (50/35)
60/48 Cal Row
60 Toes To Bar
50 Alt DB Devil’s Press (50/35)
60/48 Cal Bike
60 Toes To Bar
40 DB Ground to Overhead (50’s/35,)
60/48 Cal Row
60 Toes To Bar
30 Devil’s Press (50’s/35’s)
1 team member working at a time. All reps are a team total. Partition the reps any way. 2 non-working team members must be touching the bike or rower while another partner is working on the non-bike/row movements.
Post time for the WOD. Ex: 29:40
Saturday Schedule
12:00p: All Levels CrossFit- Michael
1:15p: Yoga- Michael
And coming Sunday…
A. EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)
B. AMRAP 10
10 Double Russian KB Swing (53’s/35’s)
10 DB Box Step Overs (50’s/35’s)(24/20)
Post rounds and reps in AMRAP. Ex: 5+12 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
