Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael
Workout of the Day (WOD)
Death By E2MO2M [30min cap]
8 Burpee Box Jump Overs (24/20)
8 Hang Power Snatch
8 Thrusters
Barbell weight:
Rx = 75/55
Rx+ = 95/65
At Home
Death By E2MO2M [30min cap]
8 Burpee Broad Jumps (4/3ft)
8 Alt DB Hang Power Snatch (50/35)
8 DB Thrusters (50’s/35’s)
Score the rounds and reps completed before capped. Ex: 8+18 Rx+
And coming tomorrow…
A. 500m Row
B. Partner WOD [20min cap]
2 Rounds
40/30 Cal Row*
35 Med Ball Sit Ups (20/14)
30 Pull Ups
25 Goblet Squats (70/53)
20 Burpees
At Home
A. 400m Run or 180 speed step
B. Partner WOD [20min cap]
2 Rounds
400m Relay or 180 speed step
25 Weighted Sit Ups (50/35)
30 DB Bent Row (50’s/35’s)
20 DB Squats (50’s/35’s)
20 Burpees
All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching. *(partner not rowing holds medball in a wall sit)
Post time for 500m Row and time for the WOD
Ex: 1:36, 21:40 Rx
