Workout of the Day (WOD)
Dolly Parton Partner WOD
For Time: [30min cap]
“9 to 5”
9-10-11-12
Squat Clean
1-2-3-4
Rope Climbs 15ft
Each round
200m Kettlebell Farmer’s Carry (70’s/53’s)
Then…
5 O’Clock Clock Out (Cash Out):
5 Squat Clean
5 Rope Climbs 15ft
Clean Weight Increases Each Round
Men: 135/155/185/205/255
Women: 95/105/125/145/175
Intermediate
Men: 95/115/135/155/185
Women: 65/85/95/105/125
Scaled
Men: 65/75/85/95/115
Women: 45/55/60/65/75
All the reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Both partners walk together the carry distance with 1 partner carrying both kettlebells. Switch as often as you like.
All athletes must wear long socks or shin protection on the rope climbs.
Post the time for the WOD. Ex: 24:31 Rx
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
3:00p: Open Gym- Michael
4:00p: All Levels CrossFit- Michael
5:00p: All Levels CrossFit- Michael
And coming Saturday…
A. Power Snatch 5×1
In 15 minutes work up to a heavy single or new 1RM!
Start at 60% 1RM
Build to +90% or +100%
B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14 at 10/9ft)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest
Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 15+20+15+6 = 56 Rx at 115#
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael11:40a: Yoga- Cancelled
And coming Sunday…
A. Single Arm Deadlift
4 sets of 3R/3L
Increase weight each set as form allows
B. EMOM 12
Min 1: Double KB Deadlifts (53’s/35’s)
Min 2: 50m DB Farmer Carry (50’s/35’s)*
Min 3: Cal Row
Min 4: 50m DB Farmer Carry (50’s/35’s)*
*Rx+ 70’s/53’s KBs and 70’s/50’s DBs
Post load for deadlift and total DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.
Sunday Schedule
9a: Weightlifting- David
10:30a: All Levels CrossFit- Hailey11:40a: Yoga- Michael