April 2020

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.

And coming Saturday…

A. Floor Press
3 sets max reps
Rest 3 minutes between sets
Dumbbell weight (50’s/35’s)

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 1-Arm Dumbbell Hang Clean and Jerk (50/35)
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Bodyweight
A. Tempo Push Ups
3 sets max reps at tempo 2121
Rest 3 minutes between sets

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 Hand Release Push Ups
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Post time for WOD. Ex: 14:12 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. 2 Rounds [10min cap]
18 Weighted Straight Leg Sit Ups (50/35)
15 Dumbbell Squat Clean (50’s/35’s)
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 10-15 Bent Over Row (50’s/35’s)
Min 3: 20-35 Air Squats

Bodyweight
A. 2 Rounds [10min cap]
18 Straight Leg Sit Ups
30 Squat Jumps
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 8-12 Chair Pull Ups
Min 3: 20-35 Air Squats

Post time for WOD Ex: 5:20 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

AMRAP 20
10 V-ups
240 ft Shuttle Sprint
10 V-ups
120 ft Broad Jumps
10 V-ups
60 ft Bear Crawl (Rx+ = Handstand Walk)

Post total rounds and reps of AMRAP.
Ex: 3+20 Rx

And coming tomorrow…

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. For Time [15min cap]
40 1-Arm DB Thrusters (50/35)
40 1-Arm DB Bent Row (50/35)
40 Pistols
40 Kettlebell Swings (53/35)

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Bodyweight
A. For Time [15min cap]
40 Jumping Squats
25 Chair Pull Ups (Rx+ = Strict Pull Ups)
40 Pistols
40 Broad Jumps

Post time for the WOD. Ex: 9:43 Rx

And coming Saturday…

6 Rounds [24min cap]
8 Box Jump Overs (24/20″)
20 Second Push-up Plank Hold
10 DB Deadlift (50’s/35’s)
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold

Bodyweight
6 Rounds [24min cap]
8 Burpees
20 Second Push-up Plank Hold
10 Superman
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold

Post time to complete WOD. Ex: 18:10 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. EMOM 12 (30 sec work: 30 sec rest)
Minute 1: Slamballs (30/20)
Minute 2: Russian Twists (30/20) (R+L=1)
Minute 3: Jumping Lunges
Minute 4: Plank Hold Thigh Taps (R+L=1)

B. AMRAP 12
4 Pull Ups
8 Push Ups
12 Air Squats

Bodyweight
A. EMOM 12 (30 sec work: 30 sec rest)
Minute 1: Star Jumps
Minute 2: Russian Twists (R+L=1)
Minute 3: Jumping Lunges
Minute 4: Plank Hold Hip Taps (R+L=1)

B. AMRAP 12
4 Towel Seated Rows
8 Push Ups
12 Air Squats

Post total reps from EMOM and total rounds from AMRAP. Ex: 185, 7+8 Rx.

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. For Time [8min cap]
100 Dumbbell Hang Power Snatch (50/35)

B. EMOM 15
Min 1: Glute Bridge
Min 2: Lunge Mountain Climbers (R+L=1)
Min 3: Candlestick to Straddle

Bodyweight
A. For Time [8min cap]
50 1-Arm Burpees

Post time for the WOD. Ex: 4:40 Rx.

And coming tomorrow…

A. For Time [15min cap]
40 1-Arm DB Thrusters (50/35)
40 1-Arm DB Bent Row (50/35)
40 Pistols
40 Kettlebell Swings (53/35)

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Bodyweight
A. For Time [15min cap]
40 Jumping Squats
25 Chair Pull Ups (Rx+ = Strict Pull Ups)
40 Pistols
40 Broad Jumps

Post time for the WOD. Ex: 9:43 Rx

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

4 Rounds [22min cap]
400m Run
50 Double Unders
25 Sit Ups
50 Double Unders

Bodyweight
4 Rounds [22min cap]
2 min jog in place
50 Penguin Jumps (2 taps)
25 Sit Ups
50 Toe Taps (R+L=1)

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

2 Rounds [22min cap]
25 Straight Leg Raises
25 Dumbbell Deadlift (50’s/35’s)
30 Air Squats
25 Dumbbell Hang Power Cleans (50’s/35’s)
35 Push Ups
25 Dumbbell Front Squats (50’s/35’s)

Bodyweight [22min cap]
25 Straight Leg Raises
25 Sprawls
30 Air Squats
25 Broad Jumps
35 Push Ups
50 Jumping Air Squats

Post time for the WOD. Ex: 16:10 Rx