6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.
B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
CLOSE: 100 Double unders (Scale Singles 3:1)
Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. 102 singles = 34 reps. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 75# 9 reps, 96 (12:00) singles
And coming tomorrow…
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)
Rest 1 minute. Then at minute 9:00:
500m Row for Time.
Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28