Exercise of the Day (WOD)
A. Each 3 minutes for 12 minutes:2 Again Squats (pause 2 seconds on the backside)enhance weight every spherical
B. Rep Rounds [20min cap]10-20-30-40-50Sit UpsDB Deadlift (50’s/35’s)15 Burpee Field Bounce Overs (24/20) every spherical
Publish load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
Vacation Schedule
Tues: Morning and Midday class solely.Wed: Christmas Eve! Health club Closed.Thu: Christmas!! Health club Closed.Fri: Midday class solely.Sat: Again to common schedule.
Right now’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Hailey7:00p: All Ranges CrossFit- Hailey8:00p: Open Health club- Michael
And coming tomorrow…
12 Days Of Match-mas [35min Cap]1 Cluster (115/85)2 Ring Dips3 Field Jumps (30/24)4 Entrance Rack Lunges (whole reps)5 Handstand Push Ups6 Deadlifts7 Toes to Bar8 Pull Ups9 Kettlebell Swings (53/35)10 Burpees11 KB Goblet Squat12 Calorie Row
Carry out the exercise just like the track… 1 cluster, then 2 dips & 1 cluster, then 3 field jumps, 2 dips & 1 cluster, then 4 lunges, 3 field jumps, 2 dips & 1 cluster, and so forth.
Publish time for the WOD. Ex: 29:20 Rx
