Daily WOD

No Friday Night Lights – Come tomorrow for Saturday Night Live 5pm Taco Bar to follow

If you are participating in the Open, save yourself for Saturday Night Live. Active recovery is your friend today!

Suggested Active Recovery WODs:

3 Rounds, For Calories in 30 minutes

2 minutes Bike, 2 minutes Rest

2 minutes Row, 2 minutes Rest

2 minutes Run, 2 minutes Rest

EMOM x 20:

1- Row 10-15 Calories

2- Air Squats 10-15

3- Burpees 10-12

4- Sit Ups 15-20

19.4

For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Comments

  1. CrossFit Pride says:

    Jessica 16:46
    Sue 17:26
    Dave 18:32
    Mike 21:25
    Aubrey 13:49
    Matt 15:21
    Todd 19.4
    Lisa 19.4
    Chris act rec
    Vicky act rec
    Kimbo slice 17:19
    Greg 19:38
    Mo 19.4
    Maira 19.4
    Jenn FSQ 165/work
    Mel FSQ 165/work

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