Cameron


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. Ring Complex
E4MOM 16

8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low or high rings)
5 Ring Dips

B. 4 Rounds [8min cap]
3 Squat Cleans (70% 1 RM)
15 Toes to Bar

At Home
A. E4MOM 16

8-12 DB Bent Row
5 Russian Dip Transition or Low Plank Transition
5 Chair Dips

B. 4 Rounds [8min cap]
12 DB Squat Cleans (50’s/35’s)
15 Straight Leg Raises to Straight Leg Sit Up

Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx


And coming tomorrow...

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

At Home
A. Squat Waves E3MOM 18

DB Squats 1 x 10
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 3 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 4 @5551

Post load for back squat and heavy front squat Ex: 315, 305

Lia working on pull up strength with barbell assisted pull ups!


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. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap] 3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement

1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap] 3 Rounds
9 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
40 Double Unders
3 Rounds
12 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
50 Double Unders
3 Rounds
15 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
60 Double Unders

Post reps for pull ups, and time for the WOD. Ex: 11-9 C2B, 8+4 Rx.



And coming Saturday...

Partner WOD
AMRAP 30

100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)

At Home
Partner WOD
AMRAP 30

80 1-Arm DB Thrusters (50/35) or 120 Lunges
100 Dumbbell Swings (50/35) or Broad Jumps
800m Run (Together)
80 Sit Ups
60 DB Bent Row (50/35’s) or Pulling Movement
60 Lateral Burpees Over DB
40 DB Power Cleans (50/35’s) or 80 Everest Climbers (L+R=2)
40 DB Shoulder to Overhead (50/35’s) or Push Ups
20 DB Ground to Overhead (50/35’s) or Inverted Burpee
20 DB Glute Bridge Floor Press (50/35’s) or Chair Dip

Post rounds for the AMRAP. Ex: 1+45 Rx.



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: Stretch & Mobility- Michael


And coming Sunday...

A. EMOM 10
Min 1: 15 Calorie Row or 200m Run
Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups

B. The Three Best Friends
3 Rounds [18min cap]

100m KB Farmers Carry (53/35's)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges

Post time for the WOD. Ex: 15:20 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- Priscila Baptista
5:00p: Open Gym- Jeannette

Nyaire


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. 4 Rounds [12min cap]
12 DB Burpee (50's/35's)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Toes to Bar
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's)
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's)
Min 4: Row, Bike, or Ski (Recovery Pace)

At Home
A. 4 Rounds [12min cap]

12 DB Burpee (50's/35's) or Burpee Broad Jump (4/3ft)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Straight Leg Raises
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's) or 10 Squat Jumps
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's) or 10 Burpees
Min 4: Run (Recovery Pace)

Score time for the WOD and fewest reps in EMOM. Note recovery pace should be sub 16/13 cal per 40 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 7:10 Rx+, 40 Rx.


And coming tomorrow...

A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap] 3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement

1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap] 3 Rounds
9 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
40 Double Unders
3 Rounds
12 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
50 Double Unders
3 Rounds
15 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
60 Double Unders

Post reps for pull ups, and time for the WOD. Ex: 11-9 C2B, 8+4 Rx.


Coach Mohammed


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. Front Squat
4 x 4 @ 78%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1

4 x 5

B. AMRAP 15
200m Run
12 DB Swings (50/35) or Broad Jumps
9 DB Goblet Squats (50/35) or Squat Jumps
6 DB Bent Row or Pulling Movement

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx


And coming tomorrow...

A. 4 Rounds [12min cap]
12 DB Burpee (50's/35's)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Toes to Bar
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's)
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's)
Min 4: Row, Bike, or Ski (Recovery Pace)

At Home
A. 4 Rounds [12min cap]

12 DB Burpee (50's/35's) or Burpee Broad Jump (4/3ft)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Straight Leg Raises
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's) or 10 Squat Jumps
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's) or 10 Burpees
Min 4: Run (Recovery Pace)

Score time for the WOD and fewest reps in EMOM. Note recovery pace should be sub 16/13 cal per 40 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 7:10 Rx+, 40 Rx.

Brittany


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- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

B. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)

Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

At Home
A. AMRAP 8

3 DB Hang Snatches (50/35) R
3 DB Overhead Squats (50/35) R
3 DB Hang Snatches (50/35) L
3 DB Overhead Squats (50/35) L
30 Double Unders

Or

A. AMRAP 8
6 1-Arm Sprawls
6 Lateral Lunges (Rx+ 6 Pistols)
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#


And coming tomorrow...

A. Front Squat
4 x 4 @ 78%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1

4 x 5

B. AMRAP 15
200m Run
12 DB Swings (50/35) or Broad Jumps
9 DB Goblet Squats (50/35) or Squat Jumps
6 DB Bent Row or Pulling Movement

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx


Paul and Kevin


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. EMOM 15
Min 1: 3 Deficit Deadlift Singles (2/1.5")
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest

B. 5 Rounds [14 min cap]
20 AbMat Sit Ups
16 Reverse Lunges Steps
12/10 Hand Release Push Ups

At Home
A. EMOM 15

Min 1: 3/3 Deficit DB Single Leg Deadlift Singles or Tempo Airplanes 4441
Min 2: 10-18 DB Bent Row or Pulling Movement
Min 3: Rest

Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:10 Rx.


And coming tomorrow...

A. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

B. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)

Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

At Home
A. AMRAP 8

3 DB Hang Snatches (50/35) R
3 DB Overhead Squats (50/35) R
3 DB Hang Snatches (50/35) L
3 DB Overhead Squats (50/35) L
30 Double Unders

Or

A. AMRAP 8
6 1-Arm Sprawls
6 Lateral Lunges (Rx+ 6 Pistols)
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

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)


On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min Cap]

Devil's Press (50's/35's)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

At Home
On a running clock, in 14 minutes complete for time:
12-9-6-3

Devil's Press (50's/35's) or Inverted Burpees
Burpee Box Jump Overs (24/20) or Burpee Broad Jump 4/3ft
Rest the remainder of the time
At the 12 minute mark
AMRAP DB Hang Squat Clean (50’s/35’s) or Squat Jumps

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.



And coming Saturday...

Partner WOD
“Fire Swamp”
AMRAP 20

100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar

At Home
Partner WOD
AMRAP 20

1000m Relay
50 DB Box Step Over (50/35)(24/20) or 100 Jumping Lunges
80 Weighted Straight Leg Sit Ups (50/35) or 160 V-Ups

Post total reps completed. Ex: 320 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: Stretch & Mobility- Michael


And coming Sunday...

Buy In: 567m Run
3 Rounds

200m KB Farmer Carry (53’s/35's)
250/200m Row
40 Mountain Climbers (R+L=1)
20 Wallballs (20/14 to 10/9ft)

At Home
Buy In: 600m Run
3 Rounds

200m DB Farmer Carry (50’s/35's)
200m Run
40 Mountain Climbers (R+L=1)
16 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 17:20 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- Priscila Baptista
5:00p: Open Gym- Jeannette