Today’s schedule
6:00a: All Levels CrossFit- Jeannette
7:00a: All Levels CrossFit- Jeannette
8:00a: Open Gym- Jeannette
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
Workout of the Day (WOD)
12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Post time for the WOD. Ex: 29:20 Rx
And coming tomorrow…
A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round
B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.