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WOD (Workout of the Day)

CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

Plyo Warm-up (No Measure)

400m Run/500m Row/25 Cal Bike

100 Jumping Jacks

40 Jumping Lunges

20 Jump Tucks

10 Burpees

Starter

Metcon (No Measure)

Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

Finisher

Metcon (Time)

Three rounds for time of:

800m Run/1000m Row/50 cal Bike

15 Handstand Push-Ups

15 Thrusters (95/65 lbs)

*24 Min Time Cap


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (2.5 Hours OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F)  
4:30PM (M,T,W,F)  
5:30PM (M,T,W,F)  
6:30PM (1 Hour OPEN GYM) (M,T,W)  

 

   
   
   

 

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