Today’s schedule
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
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- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press
3-3-3-3-3
B. 5 Rounds [13min cap]
10 Deadlifts (185/125)
20 Pistols
At Home
A. DB Push Press
5 sets of 6-8 reps
B. 5 Rounds [13min cap]
10 DB Deadlifts (50’s/35’s)
20 Pistols
Post load for press and time for WOD.
Ex: 235#, 9:49 Rx
And coming tomorrow…
A. Double Unders
3 minutes max reps
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Wall Balls (20/14)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls (20/14)
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls (20/14)
30 Toes To Bar
30 Burpees
At Home
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Bow-tie Thrusters (35/25)
10 Straight Leg Raises
10 Burpees
3 Rounds
20 Bow-tie Thrusters (35/25)
20 Straight Leg Raises
20 Burpees
2 Rounds
30 Bow-tie Thrusters (35/25)
30 Straight Leg Raises
30 Burpees
Post double under reps and rounds and reps completed or time for the WOD. Ex: 248, 7+78 Rx.
