Workout of the Day (WOD)
12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Post time for the WOD. Ex: 29:20 Rx
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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
And coming Saturday…
A. Partner WOD
AMRAP 6
3 Power Snatch (95/65) (Rx+ 120/85)
3 Pull Ups (Rx+ C2B)
6 Power Snatch
6 Pull Ups
-continue by 3’s until cap
-Rest 3 minutes and continue AMRAP where you left off
All reps are team total. 1 partner working at a time. Partition rounds and reps any way.
B. Power Snatch
In 10 minutes immediately following part A:
Work to a 1RM power snatch
Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael
And coming Sunday…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)
B. Rep Rounds [7-10min goal time]
9-15-21
Power Cleans (60% 1RM)
Burpees Over the Bar
Post time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Hailey
12:15p: Yoga- Michael
