Exercise of the Day (WOD)
A. Rope ClimbsPractice rope climb progressions**All athletes should put on lengthy socks or shin guards to guard shins when climbingEMOM 8Min 1: 1-5 Rope ClimbsMin 2: Relaxation
B. 3 Rounds [20min cap]567m Run20 DB Field Step Overs (50’s/35’s)(24/20)20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Put up time for the WOD. Ex: 15:43 Rx
Upcoming Occasions
Saturday, August ninth 31Heroes Charity & Fundraising WOD!!
Thursday, August 14th CFM Carry-A-Pal Day! Invite a pal or household to affix you for a newbie pleasant accomplice exercise. Ship us their full identify, contact e mail and the time you’ll be attending to order their spot prematurely. #BYOF Carry Your Personal Pal!
Immediately’s schedule
6:00a: All Ranges CrossFit- Stasia7:00a: All Ranges CrossFit- Stasia8:00a: Open Health club- Stasia12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Cameron7:00p: All Ranges CrossFit- Cameron8:00p: Open Health club- Michael
And coming tomorrow…
A. Strict Pull Ups3 units of max repsComplete 1 units each 4 minutes
B. 3 Rounds For Time [17min cap]5 Wall Walks15 Hold Energy Clear (120/85) (Rx+ 155/105)25 Wall Balls (20/14 at 10/9ft)Relaxation 1 minute between rounds
Rating whole pull ups accomplished and time for the WOD. Ex: 38, 11:49 Rx
