Exercise of the Day (WOD)
4 Rounds For Time: [24min cap]400m Run15 Field Jumps (30/24″)9 Shoulder to Overhead (135/95)
Publish time for the WOD. Ex: 17:10 Rx
Upcoming Occasions
Sunday, August seventeenth Pop Up Deliver-A-Buddy Day!
Right now’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 WODFor Time [24min cap]30 Burpees Over the Bar Associate Medball Bear Hug40 Deadlifts (225/155) Associate Rower Plank Hold60 Wall Balls (20/14) Associate Deadlift Maintain
90/70 Cal Row
60 Wall Balls (20/14) Associate Deadlift Hold40 Deadlifts (225/155) Associate Rower Plank Hold30 Burpees Over the Bar Associate Medball Bear Hug
All reps are crew totals. 1 accomplice working at a time whereas the opposite accomplice is in a static maintain place. Companions could partition the reps any means. There is no such thing as a maintain on the rower and companions could change as usually as they like.
Rating time to finish the WOD. Ex: 22:19 Rx
Saturday Schedule
8:30a: Open Fitness center- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Cameron11:45a: Yoga- Michael
And coming Sunday… Deliver-A-Buddy Day!
Associate WOD4 Rounds [60 sec work : 10 sec transition]Min 1: 7m Shuttle Dash RelayMin 2: 16 DB Field Step Ups (50/35)(24/20)Min 3: 10/7 Calorie Ski RelayMin 4: 24 Russian Kettlebell Swings (70/53)Min 5: 10/7 Calorie Bike RelayMin 6: 24 Sit UpsMin 7: 10/7 Calorie Row Relay
[32:40min Total Time]
1 accomplice working at a time. All reps are crew totals.
Publish complete of fewest reps accomplished in every minute.Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
