8a: All Levels CrossFit- Stacy
9a: Open Gym- Stacy
Workout of the Day (WOD)
Teams of 2 [18 Minute Time Cap]
10 Rounds Total – 5 Rounds Each Partner
5 Deadlifts (m = 135/185/225, w = 95/125/155)
10 Toes to Bar
15 Air Squats
Partners complete full rounds before alternating.
Score total time to complete WOD. Ex: 13:44 L3.
Holiday Travel Workout 4
Complete for time with a running clock:
50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count or time with hips below or above parallel doesn’t count either!). Rest as much as needed between sets of plank hold.
50 hollow rocks
Post total time for WOD. Ex: 8:48 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.
B. 3 Rounds: [17 Minute Time Cap]
500 Meter Row
21 Box Jumps (24/20) (step downs only)
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
Holiday Travel Workout 5
7 Rounds For Time:
7 weighted front squats
For squats use any item that weighs more than 5#. A backpack loaded with heavy books or suitcase full of clothes is a good substitute for a 20/14# medball.
Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.