FRI 11.21.14

Wes on sledgehammers
Wes on sledgehammers

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time
Clean & Jerk (100/70)

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 Rx.

And coming Saturday…

Partner WOD
3 Rounds
4x200m Run
30 Squat Clean (95/65)
30 Bar-facing Burpees

All reps are team totals. 1 Person working at a time.

Score is time to complete WOD Ex: 28:30 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller


Time: 10a class, 11a open gym

Leave a Comment

Scroll to Top