Today’s schedule
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
Buddy-Buddy
Partner WOD
30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]
Post time for the WOD. Ex: 12:30 Rx.
And coming tomorrow…
A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the Beginning of Each Round
B. Front Squat
12 min to work to a Heavy 3 Rep
Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.
