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- Liza
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza
Workout of the Day (WOD)
A. Strict Press:
In 12 minutes work up to a 3 rep max.
B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)
Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.
And coming Saturday…
Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees
All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way
Score time to complete WOD. Ex: 18:23 Rx+
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Liza
11:45a: Yoga- Michael
And coming Sunday…
Christmas Eve: Gym Closed
12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
Post time to complete WOD. Ex: 24:22 Rx.
