THUR 09.21.17 Bring-A-Friend Day!!


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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

“Deck of Cards” [36 Minute Time Cap]
Spades: Goblet Squats (24/16kg)
Diamonds: AbMat Situps
Clubs: Kettlebell Swings (24/16kg)
Hearts: Mountain Climbers (R+L=1)
Aces: 200m Run with Prowler (50#)

Post time for the WOD. Ex: 28:30 Rx

And coming tomorrow…

A. Power Clean: 5 sets of 3 reps every 3 minutes. Not touch and go. (80% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (20/24)
Station 3: 9 Clean & Jerks (m = 75/95/135, w = 55/65/95)

Post load for clean and fewest reps completed in a minute at each station for the WOD.
Ex: 240#, 15, 8, 8 L3

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