Today’s schedule
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Pause Front Squat (2 sec)
3-3-3-3-3
B. 3 Rounds [15min cap]
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*
At Home
A. Pause Split Squat (2 sec)
5 sets of 3/3
B. 3 Rounds [15min cap]
20 1-Arm DB Thrusters (50/35)
20 DB Swings (50/35)
15 DB Bent Row (50’s/35’s)
10 DB Front Squats (50’s/35’s)
Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx
And coming Saturday…
Partner WOD [25min cap]
Randy Savage
21-18-15-12-9
Power Snatches (75/55)
40 Double Unders
200m Run
(Complete each round relay style)
At Home
21-18-15-12-9
DB Power Snatches (50/35)
40 Double Unders
200m Run
(Complete each round relay style)
Post time to complete the WOD: Ex. 22:31 Rx
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Clean and Jerk (95/65) (Rx+ 115/85)
Directly into
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65) (Rx+ 115/85)
Handstand Push Ups
At Home
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s)
Directly into
10-9-8-7-6-5-4-3-2-1
Dumbbell Overhead Squat (50/35)
Handstand Push Ups
Post time to complete the WOD: Ex. 16:31 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista
