FRI 12.20.19


Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55

Post time for the WOD. Ex: 9:20 Rx

And coming Saturday…

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 200 Double unders
3 Rounds
10 Clean & Jerk (m = 95/135/155, w = 65/95/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups

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

Score time to complete WOD. Ex: 18:23 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Bench: In 15 minutes work up to a 3 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):

10 Bench Press (135/95)
20 Abmat Sit-Ups
10 Single Arm Dumbbell Bent Rows (50s/35s) (R+L=1)
20 GHD Hip Extensions

Post load for bench. Ex: 245#

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

Leave a Comment

Scroll to Top