6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.
B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
Try for as many reps as possible of EACH exercise, not just total score.
Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx
And coming tomorrow…
A. Deadlift: 5 Rep Max
B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups
Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210, 43 at 315# Rx.