Monday
Group Dynamic Warmup
A)Conditioning:
EMOM 8
15/12 Cal Row- 12/10- 10/8
:30 Max Push ups
*4min break
EMOM 8
15/12 Cal Bike-12/10- 10/8
:30 Max Sit ups
*Score = Max Push Ups and Sit ups
A)Partner WOD: AMRAP 25
50 Plate Burpees
50 Plate G2OH
50 T2B *Partner Must Hold Plate OH
40/40/40
30/30/30
20/20/20
10/10/10….continue back up 20-30-40-50
Tuesday
Strength Test
“CrossFit Total”
3 Attempts at each lift
Back Squat
Deadlift
Strict Press
Total Score=Heaviest of all three successful lifts added together.
Wednesday
Endurance Test
Thursday
Every Second Counts
Friday
Make Up Day
*Perform one of the tests from Tuesday/Wednesday/Thursday if you missed one.
If you have completed all of those we will have a partner WOD available.
Saturday
Group CrossFit 9AM
Sunday
Open Gym 1-3PM