Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Wil Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Chipper With A Cherry”
7 Minute AMRAP
30 Deadlift (m = 95/135/225, w = 55/85/135)
60 Wallballs**
90 Double Unders (L2 = 45 Double Unders / 90 singles, L1 = 90 Singles)
AMRAP Bar Muscle Ups in remaining time (L2 = Pullups, L1 = Ring Rows)
**Wallball Levels
L1 = (14# to 9ft/10# to 8 ft)
L2 = (14# to 10ft/10# to 9ft)
L3 = (20# to 10ft/14# to 9ft)
Post reps for the AMRAP. Ex: 188 L3.
And coming tomorrow…
A. Clean & Jerk: In 15 minutes work up to a heavy single at 80% 1RM
B. “Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post load and time for the WOD. Ex: 145#, 14:10 Rx.
