Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.
B. 5 Rounds* [14 minute time cap]
200m run
12 Air Squats
8 Pullups
*Rx+ = 6 rounds
Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 8:44 Rx
And coming tomorrow…
“The Olympian”
In 9 minute complete (AMRAP) as many reps as possible of Ground to Overhead (G2OH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees to complete before moving on to the next round.
Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)
**See WOD description for Level 1 and 2.
L1: m = 20# Meball/45/65/95/115, w = 14# Medball/35/45/65/85
L2: m = 65/75/95/135/155, w = 45/55/65/95/105
**Click here to see WOD description:
“The Olympian” WOD Description and Standards
Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 78 L3
