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
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%
B. AMRAP 11
75 Double Unders
30 Sit Ups
25 Air Squats
20 Push Ups
Post heaviest load for backs squat and rounds in AMRAP. Ex: 375#, 3+124 Rx
And coming Saturday…
Partner WOD [20min cap]
21-15-9
Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups)
Directly into…
21-15-9
Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)
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: 15:23 Rx+
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jonathan
11a: All Levels CrossFit- Jonathan
12:15p: Yoga- Priscila Baptista
And coming Sunday…
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 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)
Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Ariel Edwards
5,6p: Open Gym- Neal