Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Anthony
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Squat Snatch: In 15 minutes working up to a heavy single
B. “Amanda” [12 Minute Time Cap]:
L3
9-7-5 Rep Rounds
Muscle Ups
Squat Snatch (135/95)
L2
9-7-5 Rep Rounds
Chest-to-bar pullups
Ring Dips
Squat Snatch (95/65)
L1
9-7-5 Rep Rounds
Ring Rows
Straight Leg Bar Dips
Squat Snatch (65/45)
Post load for Squat Snatch and time for WOD. Ex: 165#, 9:40 L3.
And coming Saturday…
“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)
Rest 2 Minutes
6 Minute AMRAP
30 Double Unders
15 Calorie Row
10 Kettlebell Swings (24/16kg)
Rest 2 Minutes
4 Minute AMRAP
20 Double Unders
10 Calorie Row
10 Sumo Deadlift High Pull (24/16kg)
Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.
Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
