FRI 10.07.22


Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 3 Sets

8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the 3 sets. Ex: 10+10 Rx.

And coming Saturday…

Partner WOD [25 Minute Time Cap]:
5 Rounds

200 Meter Run (each) + 14 Deadlift (50% 1RM)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Post time for team to complete all 5 rounds. Ex: 18:34 @ 215# Rx.

Saturday Schedule

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

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Hip/Shoulder Stretches
Banded Lat
Banded Pec
Banded Samson
Banded Pigeon

Post time to complete the WOD. Ex: 9:48 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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