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Home CrossFit

FRI 01.31.25

February 2, 2025
in CrossFit
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FRI 01.31.25


Lizzie

Exercise of the Day (WOD)

A. AMRAP 840 Double Unders10 Hold Energy Clear (120/85)

B. EMOM 15Min 1: 7-10 Scapular Raises (1 sec pause)Min 2: 3-5 CS Banded WY NegativeMin 3: 6-10 Shoulder Ext Rotation R/LMin 4: Pec Shoulder Stretch (30 sec R/L)Min 5: Relaxation

Put up rounds and reps for the WOD. 7+2 Rx.

Right this moment’s schedule

6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi

And coming Saturday…

A. EMOM 8Min 1: Handstand Maintain PracticeMin 2: Relaxation

B. Accomplice WODAMRAP 153 Wall Walks9 Deadlift (185/135) (Rx+ 225/155)12 Field Jumps (30/24”) (Rx+ 36/30”)15 Toes to Bar

All reps are staff totals. Companions might partition the reps any means. Just one accomplice working at a time.

Rating rounds and reps for the WOD. Ex: 5 + 12 Rx

Saturday Schedule

8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael

And coming Sunday…

A. Turkish Get Ups8-8-8-8(4 reps every arm)

B. 4 Rounds Not For Time300/250m Row or 200m Run8/8 Single Arm DB Bench Press8/8 Single Arm DB LungesRest 2 minutes between rounds

Rating common row or run cut up. Ex: 0:52.7 row

Sunday Schedule

9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael



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