FRI 12.11.20

Nyaire

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

Fight Club
3 Rounds for Total Reps

1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Row Cals
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the rower (each calorie equals one rep). Move immediately from one station to the next. After the minute on the rower, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

At Home
Garage Fight
3 Rounds for Total Reps
1:00 Single DB Thrusters (50/35) or Squat Sprawl
1:00 Single DB Hang Snatches (50/35) or 1-Arm Sprawl
1:00 Jumping Lunges (R+L=2)
1:00 Single DB Hang Clean and Jerks (50/35) or Push Up + Down Dog
1:00 Lateral DB Hops (R+L=2)
1:00 Rest

Post total reps completed. Ex: 264 Rx

And coming Saturday…

Partner WOD
AMRAP 18

16 DB Box Step Overs (50/35’s at 24/20)
8 Devil’s Press (50/35’s)
16/12 Calorie Row

At Home
Partner WOD
AMRAP 18

16 DB Lunges (50/35’s)
8 Devil’s Press (50/35’s)
70 Double Unders

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post rounds for the AMRAP. Ex: 4+20 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

7 Rounds [14min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips

At Home
7 Rounds [14min cap]

9 DB Goblet Squats (50/35) or 15 Jumping Squats
7 DB Swings (50/35) or 10 Sprawls
5 Chair Dips

Post time for the WOD. Ex: 8:20 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

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