Today’s schedule
5a: All Levels CrossFit- Ellen
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6
B. AMRAP 8
2 Rope Climbs*
14 Pistols
11 DB Clean and Jerk (50/35’s)
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
And coming Saturday…
Infinity War
Teams of 3
AMRAP 5
33 Hang Power Cleans (165/115)
600m Run
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (155/105)
60/42 Cal Row
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (135/95)
60/42 Calorie Bike
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (115/85)
600/500m Ski
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (95/65)
210 Double Unders
42 Box Jump Overs
1 teammate working at a time. Teams my partition the reps any way.
Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
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 (135/95)
B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (35/20)
22 KB Deadlifts (53/35’s)
180m Shuttle Sprints (18 x 10m)
Record time to complete WOD Ex. 210, 45, 9:49 Rx
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Cancelled for the Superbowl. Enjoy the game!
