Today’s schedule
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row
[8-16min]
AMRAP 7
7 Bench Press (115/75)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)
[16-24min]
2 Rounds
400m Run
400/325m Row
[24-32min]
AMRAP 7
7 Bench Press (115/75)
7 Slam Balls (30/20)
7 Kettlebell Swings (53/35)
7 Russian Twists (L+R=1)
At Home
On a running clock complete…
[0-8min]
2 Rounds
400m Run
12 Burpees
[8-16min]
AMRAP 7
7 DB Glute Bridge Press (50’s/35’s)
7 DB Snatch (50/35)
7 DB Swings 50/35)
7 Russian Twists (L+R=1)
[16-24min]
2 Rounds
400m Run
12 Burpees
[24-32min]
AMRAP 7
7 DB Glute Bridge Press (50’s/35’s)
7 DB Snatch (50/35)
7 DB Swings 50/35)
7 Russian Twists (L+R=1)
Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 12+18
And coming tomorrow…
A. Push Press
3-3-3-3-3
B. 5 Rounds [13min cap]
10 Deadlifts (185/125)
20 Pistols
At Home
A. DB Push Press
5 sets of 6-8 reps
B. 5 Rounds [13min cap]
10 DB Deadlifts (50’s/35’s)
20 Pistols
Post load for press and time for WOD.
Ex: 235#, 9:49 Rx
