Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time
B. 4 Rounds [13min cap]
200m Run
9 Hang Power Snatch (95/65)
12 Bar Facing Burpees
At Home
A. E4MOM 16
3/3 Double DB Single Leg Deadlift or Tempo Airplanes 2521
30 sec Handstand Hold
5-8 Double DB Bent Row or Pulling Movement
Rest remainder of the time
B. 4 Rounds [13min cap]
200m Run
5/5 DB Hang Snatch (50/35) or 8 Alt 1-Arm Burpee
12 DB Facing Burpees or 12 Star Jumps
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
3 Rounds [7min cap]
9 Back Squats (185/125)
21 Toes to Bar
-Rest 3 min-
3 Rounds [7min cap]
15 Front Squats (135/95)
15 Handstand Push Ups
-Rest 3 min-
3 Rounds [7min cap]
21 Overhead Squats (95/65)
9 Ring Muscle Ups
At Home
3 Rounds [7min cap]
9 DB Squats (50’s/35’s) or Pistols
21 Weighted Straight Leg Sit Ups or Straight Leg Raises
-Rest 3 min-
3 Rounds [7min cap]
15 Goblet Squats (50/35) or Jumping Squats
15 Handstand Push Ups
-Rest 3 min-
3 Rounds [7min cap]
21 DB Overhead Squats (50/35) or Lateral Lunges
9 Dips + 9 DB Bent Row (50’s/35’s) or Pulling Movement
Post time for each WOD. Ex: 4:20, 4:52, 6:35 Rx
