Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest
B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Walking Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target
Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.
And coming tomorrow…
A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.
B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**
**Lateral Hops (L+R=1 rep)
Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14
It was awesome hnivag KyleJ back in the house, even if he brought his classic 80 s music back with him. Did you see me fly over the golf course today Kyle? I was considering landing there to see if Tenny was outdriving you again 😉