Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. Strict Press
10-8-6-4-2
B. 2 Rounds [15min cap]
12 Power Snatch (95/65)
12 Bar Over Burpees
12 Bar Muscle Ups
12 Bar Over Burpees
At Home
A. DB Strict Press or Handstand Pushups
5 sets of 5-8 reps
B. 2 Rounds [15min cap]
12 Alt DB Snatch (50/35) or Star Jumps
12 Lateral Burpee Over DB or Burpee
12 DB Bent Row or Pulling Movement
12 Dips
12 Lateral Burpee Over DB or Burpee
Post time for the WOD. Ex: 12:10 Rx
And coming tomorrow…
For Time [20min cap]
100-80-60-40-20
Double Unders
30-25-20-15-10
Med Ball Sit Ups (20/14)
Hand Release Push Ups
At Home
For Time [20min cap]
100-80-60-40-20
Double Unders or Penguins
30-25-20-15-10
DB Weighted Sit Ups (35/25) or V-Ups
Hand Release Push Ups
Post time to complete the WOD. Ex: 14:10 Rx.
