Workout of the Day (WOD)
Partner WOD
AMRAP 20
10 DB Burpee DL (50’s/35’s)
20 DB Box Step Up (50/35) (24/20)
30 Sit Ups
40/30 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the reps anyway.
Post rounds and reps completed in the AMRAP. Ex: 4+8 Rx
Upcoming Events
Oct 13 to Oct 30: Early Voting Continues!
Oct 15 Thursday: Bring-A-Friend Day
Oct 21 Wednesday: Open Workout 19.4 & Wednesday Night Lights (WNL)!!
Oct 24 Saturday: Vengeance Cup 8:00 AM and BBQ Party at Lewis BBQ 6:30 PM
Nov 3 Tuesday: Election Day!
Nov 7 Saturday: CHAD Hero WOD 1000 Step Ups in honor of Veteran’s Day
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…
A. EMOM 20
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: 1 set Hand Release Push Ups
Min 4: Rest
B. 5 Sets (1:30 work: 1:30 Rest)
12 Front Rack Lunges (95/65)
Max Reps Bar Over Burpees
Post weight for deadlift, total pull up reps, total HRPU reps, and reps of burpees in the WOD.
Ex: 335#, 82 Rx+, 75, 102 Rx.