At GymCore CrossFit
We focus on strength, conditioning and nutrition, helping individuals achieve overall wellness and a greater level of fitness.
Work Out of the Day
WEDNESDAY OCTOBER 16, 2024
STRENGTH / FOUNDATION
12:00:
DEADLIFT + HANG POWER CLEAN + THRUSTER
WOD
10 ROUNDS, 18:00 CAP:
9 DEADLIFT OR SUMO 135/95
6 HANG POWER CLEAN
3 THRUSTER
COOL DOWN
TUESDAY OCTOBER 15, 2024
STRENGTH / FOUNDATION
12:00:
3 ARM BAR L/R
3 TURKISH SITUP OR GETUP L/R
3 SA RING ROW L/R
3 INCHWORM TO COBRA
6 CAT-COW
WOD
3 ROUNDS, 20:00 CAP:
6/5 STRICT PULLUP
13/10 PUSHUP
20 SQUAT
*20/15 CAL BIKE OR SKI OR (20)RUNNER
20 SQUAT
13/10 PUSHUP
6/5 STRICT PULLUP
1:00 REST
*YOU MAY ROTATE MACHINES ROUND TO ROUND AND USE WHAT’S AVAILABLE – AKA – FIRST COME FIRST SERVE
COOL DOWN
MONDAY OCTOBER 14, 2024
STRENGTH / FOUNDATION
12:00:
6 BENCH PRESS
12 PULLAPART
WOD
AMRAP 16:00:
12-8-4
SA DEVILS PRESS 50/35
SA OHL
20 DUBS / MOD: 40 SINGLES
COOL DOWN
SATURDAY OCTOBER 12, 2024
REMINDER: TODAY’S CLASS IS AT 8:30am.
STRENGTH / FOUNDATION
12:00:
3 BOX SQUAT
BUDDY WOD
*TEAMS OF 2 – ALT. EXERCISES
AMRAP 20:00:
10 WALL BALL
10/8 CAL
10/8 PUSHUP
10 R. SWING
10 SITUP
COOL DOWN