Workout of the Day (WOD)
17.5
10 Rounds [20min cap]
9 Thrusters (95/65)*
35 Double Unders**
*Scaled weight (65/45), Foundation weight (45/35)
**Scale Jump Rope**
20 Double Unders
5-15 DU+Singles
35 Speed Step or 15 Speed Step (R+L=1)
35 Singles
Post time for the WOD. Ex: 11:10 Rx.
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
And coming Saturday…
Partner WOD [24min cap]
6 Rounds
20 DB Bench (50’s/35’s)
20 Toes To Bar
20 Hang Power Clean (155/105)
1 partner working at a time. Partition the rounds and reps any way. 1 partner working at a time.
Post time to complete the WOD. Ex: 19:20 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…
A. Strict Pullups: 1 set of max reps
B. “McFeaters”
For Time:
500m Row
30 BW Back Squat
20 BW Deadlift
Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
