January 2021

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

At Home
A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 DB Hang Power Cleans + 1 DB Push Press
3 DB Hang Power Cleans + 1 DB Push Jerk
3 DB Hang Power Cleans + 1 DB Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Jump Over Low Object

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.

And coming tomorrow…

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every minute on the minute 5 toes to bar (including minute 0)
Complete the following for time: [16min cap]
2 Rounds
30 Goblet Squats (53/35)
50 Double Unders
30 Slamballs (20/15)
50 Double Unders

At Home
B. Every minute on the minute 5 Straight Leg Raises (including minute 0)
Complete the following for time: [16min cap]
2 Rounds
30 DB Goblet Squats (50/35)
50 Double Unders
30 DB Swings (50/35)
50 Double Unders

Post time for the WOD. Ex: 12:20 Rx.

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

Workout of the Day (WOD)

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Rower Pike Ups

At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
200m Run
8 Burpees

Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Pike Ups

For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx

And coming tomorrow…

For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
Back Squats (From the ground) (115/85)
Medball Sit Ups (20/14)
Close: 200 Double Unders

At Home
For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
DB Squats (50’s/35’s)
Weighted Sit ups (50/35)
Close: 200 Double Unders

Post time for the WOD. Ex 13:40 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

At Home
A. Single Leg DB Deadlift
4 sets of 8/8

B. EMOM 15
Min 1: 10 Single Arm Russian DB Swing (50/35) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

And coming tomorrow…

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Rower Pike Ups

At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
200m Run
8 Burpees

Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Pike Ups

For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx

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

Workout of the Day (WOD)

A. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [15 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

At Home
A. DB Hang Power Snatch
5 sets of 3 as heavy as possible

B. 3 Rounds For Time [15 Minute Time Cap]:
20 DB Overhead Lunges (50’s/35’s)
15 Straight Leg Raises
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

And coming tomorrow…

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

At Home
A. Single Leg DB Deadlift
4 sets of 8/8

B. EMOM 15
Min 1: 10 Single Arm Russian DB Swing (50/35) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Thruster (From Ground)
5-4-3-2

B. EMOM 16
Min 1: 7 Power Clean (135/95)
Min 2: 7 Bar Facing Burpees

Each round add 1 rep to each movement. If you are unable to finish the total reps for either movement, go back to 7 and stay at 7 through the end of the EMOM.

Score is highest number of power cleans and burpees you can get to in a minute.

At Home
A. Split Squat DB Thruster
4 sets of 4/4 at Tempo 31X1

B. EMOM 16
Min 1: 7 DB Power Clean (50’s/35’s)
Min 2: 7 DB Bar Facing Burpees

Post load for thruster and highest rep count. Ex: 195#, 12,10 Rx.

And coming tomorrow…

A. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [15 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

At Home
A. DB Hang Power Snatch
5 sets of 3 as heavy as possible

B. 3 Rounds For Time [15 Minute Time Cap]:
20 DB Overhead Lunges (50’s/35’s)
15 Straight Leg Raises
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

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

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
12 Box Jump Overs (24/20)

At Home
A. DB or PVC Snatch Complex
Snatch + OHS + Hang Snatch + OHS
Complete 3 sets (1+1+1+1/1+1+1+1) R/L

B. AMRAP 12
10 DB Hang Power Snatch (50’s/35’s)
12 Burpees Over DB

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

And coming tomorrow…

A. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols

B. Midline
EMOM 9
Min 1: 100m Ski or 100m Row or 10/8 Cal Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

At Home
A. For Time [15min cap]
15-12-9
DB Power Clean (50’s/35’s)
DB Deficit Push Ups (Hands on 50’s/35’s)
30-24-18
Pistols

B. Midline
EMOM 9
Min 1: 20 Everest Climbers (R+L=2)
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 9:30 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 12 Alt DB Snatches (50/35)
Min 3: 15/12 Cal Row
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

At Home
B. EMOM 20
Min 1: 200m Run or 40 Mountain Climbers (R+L=1)
Min 2: 12 Alt DB Snatches (50/35) or 1-Arm Sprawls
Min 3: 200m Run or 40 Mountain Climbers (R+L=1)
Min 4: 12 DB Bent Row or Pulling Movement

Post HSPU level and the fewest reps completed for each movement (row, snatch, pull up) in the EMOM.
Ex: 6” def, 15, 12, 5 RMU.

And coming tomorrow…

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
12 Box Jump Overs (24/20)

At Home
A. DB or PVC Snatch Complex
Snatch + OHS + Hang Snatch + OHS
Complete 3 sets (1+1+1+1/1+1+1+1) R/L

B. AMRAP 12
10 DB Hang Power Snatch (50’s/35’s)
12 Burpees Over DB

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

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

Workout of the Day (WOD)

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

At Home
A. Single Leg Tempo Deadlift
3 sets of 5/5 at 4111

B. 3 Rounds Not For Time
10 Hollow Rocks + 10 Superman Rocks
15 Straight Leg Sit Ups (50/35)
10 Superman W Pull Down

Post load for deadlift. Ex: 375#

And coming tomorrow…

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 12 Alt DB Snatches (50/35)
Min 3: 15/12 Cal Row
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

At Home
B. EMOM 20
Min 1: 200m Run or 40 Mountain Climbers (R+L=1)
Min 2: 12 Alt DB Snatches (50/35) or 1-Arm Sprawls
Min 3: 200m Run or 40 Mountain Climbers (R+L=1)
Min 4: 12 DB Bent Row or Pulling Movement

Post HSPU level and the fewest reps completed for each movement (row, snatch, pull up) in the EMOM.
Ex: 6” def, 15, 12, 5 RMU.