Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
“50s Reverse” [35 Minute Time Cap]:
50 Double unders
50 Burpees
50 Wallball shots (20 to 10ft/14 to 9ft)
50 Sumo Deadlift High Pull (75/55)
50 Push Press (75/55)
50 Toes to bar
50 Stationary Lunge Steps
50 Kettlebell swings (24/16)
50 Pull-ups
50 Box jump (24/20)
Post time for WOD. Ex: 28:41 Rx.
And coming tomorrow…
A. Squat Snatch: In 15 minutes working up to a heavy single
B. “Amanda” [12 Minute Time Cap]:
L3
9-7-5 Rep Rounds
Muscle Ups
Squat Snatch (135/95)
L2
9-7-5 Rep Rounds
Chest-to-bar pullups
Ring Dips
Squat Snatch (95/65)
L1
9-7-5 Rep Rounds
Ring Rows
Straight Leg Bar Dips
Squat Snatch (65/45)
Post load for Squat Snatch and time for WOD. Ex: 165#, 9:40 L3.
