Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.
B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint
Post load and reps for pullups and time for WOD. Ex: 55#, 7 reps, 12:40 Rx.
And coming tomorrow…
“Triple Threat”
4 minutes AMRAP
5 Deadlift (m = 135/185/275, w = 95/135/185)
9 Wall ball shots (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)
3 minutes REST
3 minutes AMRAP
7 Thursters (m = 45/75/95, w = 35/55/65)
7 Kettlebell swings (m = 16/20/24, w = 8/12/16kg)
2 minute REST
2 minutes AMRAP
Burpee Pullups
Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 L3.
