6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.
B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.
12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90
At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).
At end of AMRAP, rest 3 minutes. Then complete…
9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)
Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.
And coming tomorrow…
A. Hang Power Clean: In 12 minutes work up to a 3RM.
B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute
very rep counts. Post total reps from all rounds. Ex: 468 Rx.