Exercise of the Day (WOD)
17.510 Rounds [20min cap]9 Thrusters (95/65)*35 Double Unders**
*Scaled weight (65/45), Basis weight (45/35)**Scale Bounce Rope**20 Double Unders5-15 DU+Singles35 Velocity Step or 15 Velocity Step (R+L=1)35 Singles
Submit time for the WOD. Ex: 11:10 Rx.
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Fitness center- Michael12n: All Ranges CrossFit- Michael1:00p: Open Fitness center- Michael4:00p: Open Fitness center- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Associate WOD [24min cap]6 Rounds20 DB Bench (50’s/35’s)20 Toes To Bar20 Hold Energy Clear (155/105)
1 associate working at a time. Partition the rounds and reps any means. 1 associate working at a time.
Submit time to finish the WOD. Ex: 19:20 Rx
Saturday Schedule
8:30a: Open Fitness center- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Strict Pullups: 1 set of max reps
B. “McFeaters”For Time:500m Row30 BW Again Squat20 BW Deadlift
Submit max reps for pullups and time to finish WOD: 18, 10:15 Rx (225#)
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
