Exercise of the Day (WOD)
A. CrossoversIn 10 minutes follow crossover progressionsThen 2 minutes max reps crossovers
B. Accomplice WODAMRAP 204 Wall Walks20 Synchronized Sit-ups60 Crossovers20 Medball Sit-ups (20/14)
1 companion working at a time besides each companions synchronized on the first set of sit-ups. All of the reps are crew totals. Partition the reps any means.
Publish rounds and reps accomplished. Ex: 5+18 Rx.
Upcoming Occasions
Thursday, December twelfth and nineteenth CFM Deliver-A-Pal Days! Invite a buddy or household to hitch you for a newbie pleasant companion exercise. Ship us their full identify, contact e-mail and the time you can be attending to order their spot upfront. #BYOF Deliver Your Personal Pal!
As we speak’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Hailey1:00p: Open Health club- Hailey4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Luke6:00p: All Ranges CrossFit- Luke7:00p: Weightlifting- David
And coming tomorrow…
Combat Club3 Rounds for Complete Reps1:00 Thrusters (95/65 lb)1:00 Energy Cleans (95/65 lb)1:00 Field Soar-Overs (24/20 in)1:00 Pull-Ups1:00 Echo Bike1:00 Relaxation
With a operating clock full one minute of max repetitions every of thrusters, energy cleans, field jump-overs, pull-ups, and energy on the bike (every calorie equals one rep). Transfer instantly from one station to the following. After the minute on the bike, relaxation for one minute. Full three rounds. Rating is the entire variety of repetitions accomplished in all three rounds.
Publish complete reps accomplished. Ex: 264 Rx
