Today’s schedule
6:15a: All Levels CrossFit- Carlie
7:30a: All Levels CrossFit- Carlie
8:45a: Open Gym- Carlie
10:45a: All Levels CrossFit- Jeannette
12n: All Levels CrossFit- Jeannette
12n: Zoom CrossFit– Jeannette
1:15p: Open Gym- Jeannette
Workout of the Day (WOD)
A. EMOM 20
Min 1: Cal Row
Min 2: Overhead Squat (50% 1RM)
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
At Home
A. EMOM 20
Min 1: 150m run or Double Unders
Min 2: DB Overhead Squat (50/35)
Score the fewest cals and squats completed in the EMOM. Ex: 15, 8 @ 115#.
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
At Home
Partner WOD [20min cap]
3 Rounds
20 DB Single Leg Deadlift (50’s/35’s) or Airplanes
18 Handstand Push Ups
-1min rest-
4 Rounds
15 DB Power Clean (50’s/35’s) or 20 Squat Jumps 180°
15 Straight Leg Raises
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35) or 1-Arm Sprawl
12 DB 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
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
Partner WOD [27min cap]
3 Rounds
500m Row
180 Double Unders
16 Chest to Bar Pull Ups*
21 Burpee Box Jump Overs (24/20)
*Rx+=10 Bar Muscle Ups
At Home
Partner WOD [27min cap]
3 Rounds
400m Run
180 Double Unders
20 DB Bent Row (50’s/35’s) or Pulling Movement
21 Burpee Broad Jumps (4/3’)
Post time for the WOD Ex: 22:19 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
