THUR 08.05.21

Moamen

31Heroes WOD

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout and contact us with which heat you’ll be in.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

31Heroes Hosted by CFM
Sign up for a heat here: http://bit.ly/31Heroes2021CFM_Roster
Doors Open: 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Partner WOD
For Time [28min cap]

1500m Row (250m Intervals)
100 Mountain Climbers (L+R=1)
50 Pull Ups
25 Squat Cleans (155/105)(Rx+ 205/155)
50 Pull Ups
100 Mountain Climbers
1500m Row

At Home
A. Partner WOD
For Time

1200m Run
100 Mountain Climbers (L+R=1)
50 DB Bent Row (50’s/35’s) or Pulling Movement
25 DB Squat Cleans (50’s/35’s) or Reverse Burpees
50 DB Bent Row (50’s/35’s) or Pulling Movement
100 Mountain Climbers (L+R=1)
1200m Run

1 partner working at a time. All reps are team totals. Partners must alternate every 250m on the row and may partition the reps for the other movements any way.

B. Banded stretch cool down

Post the time for the WOD. Ex: 21:20

And coming tomorrow…

A. E2MOM 8
(4 Rounds)

20 Sit Ups (Rx+ GHDSU)
2 Snatches (80% of 1RM)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)

20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the remainder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

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