Workout of the Day

WORKOUT OF THE DAY
WOD
HAPPY BIRTHDAY RAHNA
In a 12 Min Window Complete
18.2 A FOR TIME
1-10
DB Front Squats 50/35
Bar Facing Over the Bar Burpees
Then
18.2 B FOR WEIGHT
1 Rep Clean
Warm Up
400m
spider lunge x3 air squats
5 Under the Fence Push Ups/5 Pike Push Ups
side lunge/inch worm
PRIMER
12 min
EMOTM
Min 1 1 Front Squat/1Burpee OTB
Min 2 Squat Clean
Min 3 2 FS/2 Burpees
Min 4 Squat Clean
Min 5 3 FS/3 Burpees
Min 6 Squat Clean
Min 7 4 FS/4 Burpees
Min 8 Squat Clean
Min 9 5 FS/5 Burpees
Min 10 Squat Clean
Min 11 6FS/6 Burpees
Min 12 Squat Clean (Build Up to Starting Weight)
SCHEDULE
5 AM
8:30 AM
3:30-6 BBQ and OPEN WODs
We will all be doing the CrossFit OPEN WODs.
There is no set classes between 3:30 and 6. Show up, warm up, jump in a heat, eat and hang out.
HAPPY BIRTHDAY RAHNA
In a 12 Min Window Complete
18.2 A FOR TIME
1-10
DB Front Squats 50/35
Bar Facing Over the Bar Burpees
Then
18.2 B FOR WEIGHT
1 Rep Clean
Warm Up
400m
spider lunge x3 air squats
5 Under the Fence Push Ups/5 Pike Push Ups
side lunge/inch worm
PRIMER
12 min
EMOTM
Min 1 1 Front Squat/1Burpee OTB
Min 2 Squat Clean
Min 3 2 FS/2 Burpees
Min 4 Squat Clean
Min 5 3 FS/3 Burpees
Min 6 Squat Clean
Min 7 4 FS/4 Burpees
Min 8 Squat Clean
Min 9 5 FS/5 Burpees
Min 10 Squat Clean
Min 11 6FS/6 Burpees
Min 12 Squat Clean (Build Up to Starting Weight)
SCHEDULE
5 AM
8:30 AM
3:30-6 BBQ and OPEN WODs
We will all be doing the CrossFit OPEN WODs.
There is no set classes between 3:30 and 6. Show up, warm up, jump in a heat, eat and hang out.