Today’s schedule
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups
B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)
At Home
A. E3MOM12
Min 1: 5 DB Tempo Squats 3331 or Tempo Pistols
Min 2: 8-12 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
B. 3 Rounds [18min cap]
400m Run
25 Straight Leg Raises
9 Double DB Snatch (35/25’s) or 5 Inverted Burpees
Post load for squats and time for the WOD. Ex: 325#, 19:11 Rx.
And coming tomorrow…
For Time
50 Shoulder Taps (Rx+ 50′ Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
50 Shoulder Taps
At Home
50 Shoulder Taps (Rx+ 50′ Handstand Walk)
25 DB Push Press (50’s/35’s) or 15 Handstand Push Ups
25 V-Ups
150 Double Unders
25 V-Ups
25 DB Push Press or 15 Handstand Push Ups
50 Shoulder Taps
Post time for WOD. Ex: 13:10 Rx.
