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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups
B. Front Squat
12 min to work to a Heavy 3 Rep
Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.
And coming Saturday…
Partner WOD
3 Rounds For Time [33min cap]
20 GHD Sit-ups
20 DB Hang C&J (50/35)
20/16 Cal Row
20 DB Alt Snatch (50/35)
20 Weighted Anchored Sit-ups (50/35)
20 DB Alt Hang Cluster (50/35)
20/16 Cal Bike
20 Devil’s Press 1-Arm (50/35)
All reps are team totals. 1 partner working at a time.
Post time for the WOD. Ex: 28:10 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
For Time [13min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)
Post time for WOD. Ex: 11:23 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
