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WOD (Workout of the Day)

CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike/Row

Active Spidermans

Medium Bike/Row

Push-up to Down Dog

Faster Bike/Row

Active Samson

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

2 Rounds:

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – :30 Seconds

WOD Rehearsal

Warm-up (No Measure)

Power Snatch (Empty Barbell):

3 Hang High Pulls

3 Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

3 Snatch Grip Deadlifts

3 Power Snatches

Pull-Ups:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

1 Round:

5 Calorie Bike/Row

5 Power Snatches

5 Pull-ups

Finisher

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 2: Calorie Bike/Row

AMRAP 2: Power Snatch (95/65)

AMRAP 2: Pull-ups

Rest 2:00

*Teams of 3, each teammate will start at a different station. All teammates will rest at the same time.


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F,Sa)  
4:30PM (M,W,F)  
5:30PM (M,W,F)  

 

Barbell Club

4:30PM (Tue)
5:30pm (Tue)

   
   
   


Yoga

9:00AM (Th)

 

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