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- Mohammed
4:45p: All Levels CrossFit- Mohammed
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)
“Windfall”
4 Rounds For Time [22min cap]
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)
Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145
At Home
Rep Rounds For Time [22min cap]
20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20″) or Jump Over Low Object
Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx
And coming tomorrow…
A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts
B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wallball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)
At Home
B. E5MOM x 4 Rounds
20 DB Hang Snatch (10/10) (50/35) or 1-arm Sprawl
12 1-arm Thrusters (50/35) or 20 Jump Squats
200m Run (Rx+ 300m)
Post max speed step and slowest interval. Ex: 95, 2:25 Rx+.
