Exercise of the Day (WOD)
Quarterfinals Exercise #4For Time: [20min cap]1000m Row30 Clear and Jerks (135/95)1000m Row30 Strict Handstand Push-ups
Put up the time for the WOD. Ex: 14:53 Rx
At present’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Gymnasium- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Hailey5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey
And coming Saturday…
Quarterfinals Exercise #2For Time, Accomplished Anyhow: [15min cap]80 DB Hold Squat Cleans (50’s/35’s)40 Bar Muscle-ups
Scaled: 35’s/20’s, Chest-to-bar Pull-upsFoundation: 20’s/15’s, Leaping Pull-ups
Put up the time for the WOD. Ex: 12:10 Rx
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
Quarterfinals Exercise #3For Time: [12min cap]
3 Rounds:50 Double-Unders10 deadlifts (225/155)
2 Rounds:50 Double-Unders10 deadlifts (275/185)
1 Spherical:50 Double-Unders10 deadlifts (315/225)
Scaled: 15 Double Unders, M:135/185/225, W:95/125/155Foundation: 50 Single Unders, M: 65/75/85, W: 45/55/65
Put up the time for the WOD. Ex: 9:40 Rx
Sunday Schedule
9a: Weightlifting- David10:30a: All Ranges CrossFit- Michael11:30a: All Ranges CrossFit- Michael12:35p: Yoga- Michael
