FRI 07.08.22

Kathy

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Adam
5:00p: All Levels CrossFit- Adam
6:00p: All Levels CrossFit- Adam

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. For Time [24min cap]
Buy In:
400m Run
500m Row
8 Rounds
3 Wall Walks
9 Kettlebell Swings (53/35)
12 Wall Balls (20/14)
Cash Out:
500m Row
400m Run

Post time for the WOD. Ex: 19:40 Rx

And coming Saturday…

Thor & Gorr
5 Rounds

50-ft 1-Arm Dumbbell Overhead Lunge (50/35)
12 Power Clean (155/105)
16 Bar Over Burpees

After each round partners will battle together to complete each of the following:
Round 1: 200m Farmer Carry (105’s/70’s and 70’s/53’s)
Round 2: 60/45 Cal Bike and 40/30 Cal Ski
Round 3: 50 Sledgehammer (16/10) and 50 Air Squats
Round 4: 20 Tire Flips and 40 Tire Jump Throughs
Round 5: 200m Sled Push (Partner)

All reps are team totals. 1 partner working at a time.. Reps may be partitioned any way. After completion of each round,, the team will complete a battle together (working at the same time) and advance to the next round.
[30 minute time cap].

Post time to complete WOD. Ex: 22:44 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

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