Monday 11/6/17 - New Schedule!

November 6, 2017

 

Reminder! New Schedule in effect beginning TODAY (Monday 11/6/17)

Monday-Friday
5:30am WOD
6:30am WOD
8:30am WOD
10:00am Actify (Tues, Thurs only)
12:00pm WOD
4:00pm WOD
4:00pm CrossFit Kids (Small gym, no class Fridays)
4:45pm WOD (Small gym)
5:30pm WOD
6:00pm WOD (Small gym, no class Fridays)
6:30pm WOD (no class Fridays)
7:30pm WOD (Mon, Weds, Thurs only)

Saturday
8:30am WOD
10:00am WOD
2:00pm Actify

Sunday
2:00pm HIT
3:00pm Open Gym


MAIN WOD

M-1: Split Jerk

5 Sets of 3 @ 75%

 

M-2: For Time:

100 Double Unders

50 Wall Ball

75 Double Unders

40/30 Ring Dips

50 Double Unders

30 Bar Facing Burpees

25 Double Unders

10 Shoulder-to-Overhead 185#/125#

TIMECAP: 18:00

 

L2:
Double Unders 2:00, 1:30, 1:00, and 0:30 
Wall Ball 14#/10#
Mod. Ring Dips

S2OH 75%
 

L1: 
Single Unders
Wall Ball 10#/8#

Push Ups
 

Extra Credit: Back Squat

20 Paused Reps @ 90% of last week's top set of 5
 

 

Please reload

Featured Posts