Monthly Archives: September 2020

THUR 10.01.20

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Cameron


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. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

B. For Time [16min cap] 27-21-15-9
Calories Row
Lateral Burpee Over The Rower

At Home
A. EMOM 12 (:30 on :30 off)

MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists

B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees

Score time for the WOD.
Ex: 7:10 Rx.


And coming tomorrow...

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

At Home
A. DB Push Press or Strict Handstand Push Ups

5 sets of 5-8 reps.

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#


WED 09.30.20

By | WOD | No Comments

Mark


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- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
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)

Happy Early Birthday Bri!! (It’s on Thursday)
10 Rounds [30min cap]

1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]
At Home
10 Rounds [30min cap]

1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD Ex; 255, 15:23 Rx


And coming tomorrow...

A. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

B. For Time [16min cap] 27-21-15-9
Calories Row
Lateral Burpee Over The Rower

At Home
A. EMOM 12 (:30 on :30 off)

MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists

B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees

Score time for the WOD.
Ex: 7:10 Rx.

TUES 09.29.20

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Lia

TUES

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)

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

At Home
A. DB Bent Row or Pulling Movement

3 sets of max reps
Rest 2 minutes between sets

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec DB Bent Over Row Hold Or Odd Object Bent Over Row 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



And coming tomorrow...

Happy Early Birthday Bri!! (It’s on Thursday)
10 Rounds [30min cap]

1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]
At Home
10 Rounds [30min cap]

1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD Ex; 255, 15:23 Rx


MON 09.28.20

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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

At Home
A. DB Bent Row or Pulling Movement

3 sets of max reps
Rest 2 minutes between sets

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec DB Bent Over Row Hold Or Odd Object Bent Over Row 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

FRI 09.25.20

By | Partner WOD, WOD, Yoga | No Comments

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

THUR 09.24.20

By | WOD | No Comments

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.


WED 09.23.20

By | WOD | No Comments

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+