Today’s schedule
5a: All Levels CrossFit- Michael
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- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
3 Rounds [7min cap]
9 Back Squats (185/125)
21 Toes to Bar
-Rest 3 min-
3 Rounds [7min cap]
15 Front Squats (135/95)
15 Handstand Push Ups
-Rest 3 min-
3 Rounds [7min cap]
21 Overhead Squats (95/65)
9 Ring Muscle Ups
At Home
3 Rounds [7min cap]
9 DB Squats (50’s/35’s) or Pistols
21 Weighted Straight Leg Sit Ups or Straight Leg Raises
-Rest 3 min-
3 Rounds [7min cap]
15 Goblet Squats (50/35) or Jumping Squats
15 Handstand Push Ups
-Rest 3 min-
3 Rounds [7min cap]
21 DB Overhead Squats (50/35) or Lateral Lunges
9 Dips + 9 DB Bent Row (50’s/35’s) or Pulling Movement
Post time for each WOD. Ex: 4:20, 4:52, 6:35 Rx
And coming tomorrow…
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1) or Pulling Movement
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx
