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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
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 Echo Bike or 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 bike or rower (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike or row, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Post total reps completed. Ex: 264 Rx
And coming Saturday…
Partner WOD
AMRAP 16
1-2-3-4-5-6-7-8-9-10-…
DB Box Step Overs (50/35’s at 24/20)
Burpee Box Jump Overs (24/20)
10-20-30-40-50-60-70-80-90-100-…
Double Unders Each Round
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post rounds for the AMRAP. Ex: 9+17 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…
7 Rounds [14min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips
Post time for the WOD. Ex: 8:20 Rx
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
