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FRI 01.24.25

Sydney, Kathy, and Lizzie on the bikes

Workout of the Day (WOD)

A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.

Today’s schedule

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

And coming Saturday…

Team of 3
For Time: [25min cap]
30 Thrusters (135/95)
Athlete 1: 60/48 Cal Row
Athlete 2&3: 50 Synchro Burpees Over the Bar
24 Thrusters 135/95)
Athlete 2: 60/48 Cal Row
Athlete 1&3: 50 Synchro Burpees Over the Bar
18 Thrusters (135/95)
Athlete 3: 60/48 Cal Row
Athlete 1&2: 50 Synchro Burpees Over the Bar
12 Thrusters (135/95)

Thrusters reps are team total. 1 partner working at a time. 1 athlete will row while the other 2 perform burpees. Once the row and burpees are complete, advance to the next set of thrusters.

Score time to complete the WOD. Ex: 17:40 Rx.

Saturday Schedule

8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Cameron
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Cameron

And coming Sunday…

A. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (50%)

B. Team of 3
For Time: [15min cap]
Each athlete completes 3 rounds, waterfall style of:
18/14 Cal Echo Bike or Row
8 KB Box Step-overs (35’s/18’s at 24/20″)
12 Double KB Hang Snatches

At 3,2,1, go athlete A begins bike. Once finished athlete B will start bike and athlete A advances to KB’s. Once athlete B is finished bike athlete C will start bike. Continue this waterfall fashion until all 3 athletes have completed 3 rounds.

Record time to complete WOD Ex. 12:49 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Stasia

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