Workout of the Day (WOD)
A. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower
B. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)
Score time for the WOD. Ex: 7:10 Rx.
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
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
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David
And coming tomorrow…
Dolly Parton Partner WOD
“9 to 5”
9-10-11-12
Squat Clean
1-2-3-4
Rope Climbs 15ft
Each round
200m Kettlebell Farmer’s Carry (70’s/53’s)
Then…
5 O’Clock Clock Out (Cash Out):
5 Squat Clean
5 Rope Climbs 15ft
Clean Weight Increases Each Round
Men: 135/155/185/205/255
Women: 95/105/125/145/175
Intermediate
Men: 95/115/135/155/185
Women: 65/85/95/105/125
Scaled
Men: 65/75/85/95/115
Women: 45/55/60/65/75
All the reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Both partners walk together the carry distance with 1 partner carrying both kettlebells. Switch as often as you like.
All athletes must wear long socks or shin protection on the rope climbs.
Post the time for the WOD. Ex: 24:31 Rx