Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Weighted Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s)
40 Double Unders
At Home
A. Weighted DB Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s) or 4 Inverted Burpees
40 Double Unders
Post load for lunges and rounds in AMRAP. Ex: 165#, 8+34 Rx
And coming Saturday…
Partner WOD
AMRAP 6
Max Cal Row
Rest 6 minutes
AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Toes To Bar
50/40 Cal Row
50 DB Box Step Overs (50’s/35’s) (24/20)
At Home
Partner WOD
AMRAP 6
Max Distance Run
Rest 6 minutes
AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Straight Leg Raise to Straight Leg Sit Up
600m Run (=50 reps)
50 DB Forward Lunge Steps (50’s/35’s) (24/20) or Jumping Lunges (L+R=1)
One partner working at a time on the row and AMRAP. All the reps are team totals. Partition the reps any way.
Post cal row and total reps for the AMRAP. Ex: 128, 248 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: All Levels CrossFit- Jeannette
And coming Sunday…
A. Rep Rounds For Time [16min cap]
27-21-15-9
Thrusters (115/75)
Chest To Bar Pull Ups
B. EMOM 9
Min 1: 20-30 Hollow Rocks
Min 2: 30 sec Reverse Table Top Hold
Min 3: 5 Inverted Burpees
At Home
A. Rep Rounds For Time [16min cap]
27-21-15-9
DB Thrusters (50’s/35’s) or Air Squats + Push Ups
Alt DB Bent Row (50’s/35’s) (R+L=1) or Pulling Movement
Post time for the WOD. Ex: 13:12 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette
