Exercise of the Day (WOD)
A. E2M 14Position 1 Energy Snatch + Place 2 Energy Snatch3 x 1+1Power Snatch2-2-2-2-Add weight every set-Begin at 55% and end at 85-90%
B. AMRAP 123 Energy Snatch (115/85)60 Double Unders
(Rx+ 155/105)
Submit snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
Upcoming Occasions
Thursday, September 18th CFM Deliver-A-Good friend Day! Invite a buddy or household to hitch you for a newbie pleasant accomplice exercise. Ship us their full title, contact e mail and the time you may be attending to order their spot upfront. #BYOF Deliver Your Personal Good friend!
As we speak’s schedule
6:00a: All Ranges CrossFit- Sofia7:00a: All Ranges CrossFit- Sofia8:00a: Open Health club- Sofia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Hailey5:00p: All Ranges CrossFit- Hailey6:00p: All Ranges CrossFit- Hailey
And coming Saturday…
Accomplice WODAMRAP 204 Rounds10 Toes to Bar10 Field Soar Overs (24/20)10 Pull Ups10 DB Farmers Lunges (50’s/35’s)3 Rounds12 Toes to Bar12 Field Soar Overs (24/20)12 Chest to Bar Pull Ups12 DB Entrance Rack Lunges (50’s/35’s)2 Rounds15 Toes to Bar15 Field Soar Overs (24/20)15 Bar Muscle Ups15 DB Overhead Lunges (50’s/35’s)
All rounds are staff totals. One accomplice working at a time. Partition the rounds and reps any means.
Submit the rounds and reps accomplished within the AMRAP. Ex: 9+2 Rx
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Turkish Get Ups3-3-3-3(3 reps every arm, add weight every set)
B. For Time [15min cap]30 Sumo Deadlift Excessive Pull (53/35)40 Push Ups30/24 Cal Echo Bike30 Sumo Deadlift Excessive Pull (53/35)40 Push Ups30/24 Cal Row
Submit load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Michael12:15p: Yoga- Michael
