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- Adam
5:00p: All Levels CrossFit- Adam
6:00p: All Levels CrossFit- Adam
Workout of the Day (WOD)
Jump Start
For Time [21min cap]
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
Post time for the WOD. Ex: 14:32 Rx
And coming Saturday…
Partner WOD
10 Rounds [30min cap]
300/250m Row
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)
All rounds and reps are team totals. 1 partner working at a time. Partition the reps any way.
Post time to complete WOD. Ex: 23:24 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…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)
B. 9-15-21 [7-10min goal time]
Power Cleans (60% 1RM)
Burpees Over the Bar
Post time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
11a: All Levels CrossFit- Adam
12n: Yoga- Rue
