Today’s schedule
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Brianna
4:45p: All Levels CrossFit- Brianna
6:00p: Open Gym- Brianna
6:00p: Zoom Open Gym– Brianna
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower
In the remaining time:
Establish A Heavy Single Snatch
At Home
On a running clock…
For Time [0-14 min cap]
15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time
From 14-18 min
Max Devil’s Press (50’s/35’s)
Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#
And coming Saturday…
Partner WOD Saturday
Admiral Squatbar’s Trap
For Time [35min cap]
7 Rounds
400m Run (200m Each)
30 Back Squats (115/85)
Immediately into…
AMRAP in remaining time
10 Hang Power Clean & Jerk (135/95)
20/14 Calorie Row
10 Hang Power Clean & Jerk
200m Run Together
All rounds and reps are team totals. One partner working at a time. In AMRAP row is team total and both run together 200m = 20 reps.
At Home
Use (50’s/35’s) for DB Squat and DB HPC&J.
Sub 200m Run Relay for 20/14 Cal Row
Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+35 Rx.
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Bench Press
15 minutes to work up to a heavy single
B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)
At Home
A. Tempo Floor Press
5 sets of 4 at 3010
B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Floor Bench Press (50’s/35’s)
DB Curls (50’s/35’s)
40m Farmers Carry (50’s/35’s) Each Round
Post weight for bench and time for WOD. Ex: 255#, 13:28 L3
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
