THUR 10.02.14

Deadlift Demo with Coach Kelly
Deadlift Demo with Coach Kelly

Today’s schedule

6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Speed Singles: 3 rounds of 1 minute AMRAP speed singles (R+L=1)
Rest 3 minutes between rounds.

B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders

Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.

And coming tomorrow…

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [12 minute time cap]:
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

Leave a Comment