Today’s schedule
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
Workout of the Day (WOD)
Teams of 3
For Time: [25min cap]
300/240 Cal Row
5 Rounds
24 Overhead Squats (120/85)
24 Wall Balls (20/14 at 11/10 ft)
All reps are team totals. 1 teammate working at a time on the row while another teammate is working on the 5 rounds. Partition the rounds and reps any way.
Score time to complete the WOD. Ex: 18:40 Rx.
And coming Saturday…
Partner WOD [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees
All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.
Post time for the WOD. Example: 16:48 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…
3 Rounds [15min cap]
250m Row
90 Double Unders
10 Chest to Bar Pull Ups*
12 Burpee Box Jump Overs (24/20)
*Rx+=6 Bar Muscle Ups
Post time for the WOD Ex: 12:19 Rx+
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
