Today’s schedule
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1) or Pulling Movement
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx
And coming tomorrow…
A. E3MOM 12
1 Power Clean + 2 Push Press + 2 Push Jerk
B. 2 Rounds [16min cap]
10 Deadlift (225/155)
15 Burpees Over the Bar
20 Chest to Bar Pull Ups
10 Deadlift (225/155)
15 Burpees Over the Bar
30 AbMat Sit Ups
At Home
A. E3MOM 12
1 DB Power Clean + 2 DBPush Press + 2 DB Push Jerk
Or
1 set of Strict Handstand Push Ups
B. 2 Rounds [16min cap]
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
20 DB Bent Row (50’s/35’s) or Pulling Movement
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
30 AbMat Sit Ups
Post load for complex and time for each WOD.
Ex 225#, 11:10 Rx
