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. EMOM 15
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest
B. 5 Rounds [15 min cap]
8 Bar Over Burpees
12 Front Rack Lunges (95/65)
8 Bar Over Burpees
12/10 Hand Release Push Ups
Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:50 Rx.
And coming Saturday…
Partner WOD
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)
1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.
Post time for the WOD. Ex: 22:20 Rx
Saturday Schedule
8:30a: Open Gym- Patrick
9:30a: All Levels CrossFit- Patrick
And coming Sunday…
A. EMOM 10
Min 1: 15 Calorie Row or 200m Run
Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups
B. The Three Best Friends
3 Rounds [21min cap]
100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges
Post time for the WOD. Ex: 15:20 Rx.
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
