CrossFit WOD, May 12, 2020

CrossFit WOD, May 12, 2020

8:00 10:00 12:00 4:00 5:30

Zoom 564-790-2205
password 243401

We are taking a break on the competition until next week.

We have 7 stations set up outside the building. The stations are well over 6 feet apart. Each station will be set up with your own individual equipment.

We please ask that you bring your own towel and spray to clean your station.

Our Class schedule on zoom and at the gym the rest of this week and next week is as follows from May 13th – May 22nd and then we will reevaluate.

Monday Wednesday and Friday outside classes and zoom classes are all happening at the same time. Zoom people will workout virtually with our outside classes.
Tuesday and Thursday Zoom only

WODify will display the new schedule. If you are NOT coming TO OUR OUTSIDE CLASS IN THE PARKING LOT THEN PLEASE ONLY SIGN INTO THE 10PM WODIFY CLASS. This way you will not take a spot in the class for someone else that plans on physically attending.

Today, Tuesday from 12pm – 6pm is the last day for you to return the equipment we lent out. Please let us know if you need any help returning it.

Metcon (7 Rounds for reps)
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

ADV RX as written
RX 50/35# DB strict press or 115/ 85# shoulder press OR Kipping handstand push-ups

Metcon (Time)
30/25 Cal Row
400m Run
21 C2B
9 Burpees

25/20 Cal Row
400m Run
18 C2B
9 Burpees

20/15 Cal Row
400m Run
15 C2B
9 Burpees

15/10 Cal Row
400m Run
12 C2B
9 Burpees

If you don’t have a pull-up bar you can do bent over rows with a DB or Barbell.