FRI 06.24.16

"Good work!"
“Good work!”

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday…

Partner WOD “Randy & Tommy V”
Complete For Time: [24 Minute Time Cap]

Open: 75 Power Snatch (m = 45/65/75, w = 35/45/55)
Partner Pushup Position Plank Hold

Then…
12-9-6 Rope Climbs**
Partner Dead Hang Hold
21-15-9 Thrusters (m = 75/95/115, w = 55/65/85)
Partner Bottom Air Squat Hold

**Wear long socks or pants to protect your legs for rope climbs. Without long socks or pants rope climbs are not allowed.

All reps are team totals. Partners may partition the reps any way. Only one person working at a time. While one person is working the other person must be in a static hold.

Rx+ Gymnastics = Wall Handstand Hold, Chin-over Bar L-sit Hold, Bottom Pistol Hold.

Post time to complete WOD. Ex: 16:17 L3.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Annie Harbison. Click here to reserve

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