Today’s schedule
6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Hailey
8:00a: Open Gym- Hailey
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
10 Rounds [30min cap]
1 Squat Clean + 1 Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)
[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx
And coming Saturday…
Partner WOD
5 Rounds [30min cap]
400m Relay (200m each)
16 Power Snatch (120/85) (Rx+ 135/95)
16 Box Jump Overs (30/24) (Rx+ 36/30)
Partner WOD with one partner working at a time. All the reps are team totals. Partition the reps anyway.
Post time to complete the WOD. Ex: 21:40 Rx
Saturday Schedule
8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Cameron
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Adam
And coming Sunday…
A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set
B. 3 Rounds [15min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row
Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
