Workout of the Day (WOD)
A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)
B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WODÂ + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
And coming tomorrow…
A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets
B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx