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WOD (Workout of the Day)

CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

200m jog

5 scap pulls

5 push ups

5 sit ups

200m faster jog

5 ring rows

5 wall walks

5 knee raises

200m fastest jog

5 ring dips

5 handstand kick-ups

5 TTB

Starter

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Finisher

Metcon (Time)

Two rounds for time of:

20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)

800 Meter Run

20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)


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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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