Tony


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
5-3-2-1-1-1

B. AMRAP 4
8 Bar Facing Burpees
15 Air Squats
20 Double Unders (Rx+ = 40)
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.

Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.


And coming tomorrow...

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 - 47 = 2 Rx

Luke


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1

B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)

At Home
A. DB Snatch + DB Filly Overhead Squat

5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4

B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)

Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.



And coming Saturday...

Partner WOD
“Clean Sweep”
On a running clock, in 8 minutes

60 Toes to Bar
Find 1 RM Power Clean

Rest 2 minutes

For time from 10-22 minutes [12 min cap]
60 Power Clean
60 Front Squats
60 Shoulder To Overhead

Barbell Weight
Rx 120/85
Rx+ 155/105

At Home
On a running clock, in 6 minutes

60 Straight Leg Sit Ups
Max Reps Devil’s Press (50’s/35’s) or Inverted Burpees

Rest 4 minutes

For time from 10-22 minutes [12 min cap]
60 DB Power Clean (50’s/35’s) or Burpees
60 DB Front Squats (50’s/35’s) or Lunges
60 DB Shoulder To Overhead (50’s/35’s) or Push Ups


All the reps are team totals. One partner working at a time. Partners may partition the reps any way.

Post weight for the power clean and time for the WOD. Ex: 265#, 290#, 8:42 Rx+

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball

At Home
A. Odd Object Mixed Carry

Shoulder/Front Rack Carry + Suitcase Carry
4 x 100m (change object position at 50m mark)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
10/10 DB Power Clean (50/35) or 20 1-arm Sprawls
200m Run with DB or 300m Run

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Michael
12n: Zoom Yoga- Michael
5:00p: Open Gym- Jeannette

Hailey


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Strict Press
3-3-3-3
increasing weight

B. 3 Rounds [15min cap]
15 Deadlift (185/125)
15 Bar Facing Burpees
15 Pull ups (Rx+ = C2B)

At Home
A. DB Strict Press or Handstand Push Ups

4 sets of 5-8 reps

B. 3 Rounds [15min cap]
15 DB Deadlift (50’s/35’s) or Airplanes
15 DB Facing Burpees
15 DB Bent Row (50’s/35’s) or Pulling Movement

Post load for press and time for the WOD. Ex: 160#, 9:10 Rx+


And coming tomorrow...

A. Snatch + Overhead Squat
5 x 1+1

B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)

At Home
A. DB Snatch + DB Filly Overhead Squat

5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4

B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)

Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.


Noel


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wallball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)

At Home
B. E5MOM x 4 Rounds

20 DB Hang Snatch (10/10) (50/35) or 1-arm Sprawl
12 1-arm Thrusters (50/35) or 20 Jump Squats
200m Run (Rx+ 300m)

Post max speed step and slowest interval. Ex: 95, 2:25 Rx+.


And coming tomorrow...

A. Strict Press
3-3-3-3
increasing weight

B. 3 Rounds [15min cap]
15 Deadlift (185/125)
15 Bar Facing Burpees
15 Pull ups (Rx+ = C2B)

At Home
A. DB Strict Press or Handstand Push Ups

4 sets of 5-8 reps

B. 3 Rounds [15min cap]
15 DB Deadlift (50’s/35’s) or Airplanes
15 DB Facing Burpees
15 DB Bent Row (50’s/35’s) or Pulling Movement

Post load for press and time for the WOD. Ex: 160#, 9:10 Rx+

Gen


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

"Windfall"
4 Rounds For Time [22min cap]

20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20")

Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145

At Home
Rep Rounds For Time [22min cap]

20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20") or Jump Over Low Object

Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx



And coming tomorrow...

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wallball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)

At Home
B. E5MOM x 4 Rounds

20 DB Hang Snatch (10/10) (50/35) or 1-arm Sprawl
12 1-arm Thrusters (50/35) or 20 Jump Squats
200m Run (Rx+ 300m)

Post max speed step and slowest interval. Ex: 95, 2:25 Rx+.


Bob B.


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean
4 sets of 3 reps at 85% every 4 minutes

B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
500m Row
12 Burpees Over The Erg

At Home
A. DB Power Clean or PVC

4 sets of 3 reps at 85% every 4 minutes

B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
25 DB Power Cleans (50’s/35’s) or 80 Mtn Climbers (R+L=1)
12 Burpees Over The Erg

Post load for clean and time for the WOD. Ex: 230#, 11:45 Rx


And coming tomorrow...

"Windfall"
4 Rounds For Time [22min cap]

20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20")

Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145

At Home
Rep Rounds For Time [22min cap]

20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20") or Jump Over Low Object

Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx

Lia


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (115/85) (Rx+ 135/95)

At Home
A. DB Push Press or Strict HSPU

4 sets of 3-5 reps at tempo 30X2

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 200m Run
Station 2: 12 Burpee Jump Over Low Object
Station 3: 9 DB Clean & Jerks (50’s/35’s) or 5 Inverted Burpees

Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx



And coming Saturday...

Partner WOD [28 Minute Time Cap] 50-40-30-20-10
Thrusters (m = 45/75/95, w = 35/55/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 L3



Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit- Michael
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Slamballs (20/15)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx



Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Carlie
10:45a: All Levels CrossFit- Carlie
10:45a: Zoom CrossFit- Carlie
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette