6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.1!
Workout of the Day (WOD)
Complete as many rounds as possible in 20 minutes of:
10 dumbbell hang clean and jerks (m = 20/35/50, w = 10/20/35)
14/12 cal row
**Scaled (L2) hanging knee raise, (L1) situps.
Post rounds + reps completed. Ex: 10+20 Rx
And coming Saturday…
Partner WOD [20 Minute Time Cap]:
200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Burpee couplet with 1 partner working at each station and then switching.
Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.
Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.
Post time for both partners to complete all 5 rounds. Ex: 18:34 L3.
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Reverse Lunge Steps
Situps (Rx+ = GHD situps)
Kettlebell Swings (24/16 kg)
Complete all 8 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 68, 76, 84 Rx
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal