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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min Cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean
At Home
On a running clock, in 14 minutes complete for time:
12-9-6-3
Devil’s Press (50’s/35’s) or Inverted Burpees
Burpee Box Jump Overs (24/20) or Burpee Broad Jump 4/3ft
Rest the remainder of the time
At the 12 minute mark
AMRAP DB Hang Squat Clean (50’s/35’s) or Squat Jumps
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
And coming Saturday…
Partner WOD
“Fire Swamp”
AMRAP 20
100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar
At Home
Partner WOD
AMRAP 20
1000m Relay
50 DB Box Step Over (50/35)(24/20) or 100 Jumping Lunges
80 Weighted Straight Leg Sit Ups (50/35) or 160 V-Ups
Post total reps completed. Ex: 320 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: Stretch & Mobility- Michael
And coming Sunday…
Buy In: 567m Run
3 Rounds
200m KB Farmer Carry (53’s/35’s)
250/200m Row
40 Mountain Climbers (R+L=1)
20 Wallballs (20/14 to 10/9ft)
At Home
Buy In: 600m Run
3 Rounds
200m DB Farmer Carry (50’s/35’s)
200m Run
40 Mountain Climbers (R+L=1)
16 1-Arm Thrusters (50/35)
Post time for the WOD. Ex: 17:20 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 Baptista
5:00p: Open Gym- Jeannette
