WORKOUT OF THE DAY

Monthly Archives: March 2021

THUR 04.01.21

By | WOD | No Comments

Damon


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- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups

At Home
A. Weighted Squat Jumps

5 sets of 3

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx


And coming tomorrow...

A. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats

At Home
A. Single Leg Tempo Deadlift:

5 x 3/3 at Tempo: 3033

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+


WED 03.31.21

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Liza


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
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- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

At Home
B. For Time [16 Minute Cap]

10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat

Rx (50’s/35’s)

Post time for WOD. Ex: 9:48 Rx


And coming tomorrow...

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups

At Home
A. Weighted Squat Jumps

5 sets of 3

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx

TUES 03.30.21

By | WOD | No Comments

Andrew


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- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

At Home
A. 5 Rounds [12 Minute Cap]:

6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212



And coming tomorrow...

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

At Home
B. For Time [16 Minute Cap]

10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat

Rx (50’s/35’s)

Post time for WOD. Ex: 9:48 Rx


MON 03.29.21

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Nyaire


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
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- Hailey
6:00p: Zoom CrossFit- Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
3 x 4 @ 75-80%
Same weight for all sets
Complete 1 set E4MOM

B. In 3 minutes complete:
3 Rounds

10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total rounds

At Home
A. DB Split Squats

4 x 5/5
Complete 1 set E4MOM

Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx



And coming tomorrow...

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

At Home
A. 5 Rounds [12 Minute Cap]:

6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

FRI 03.26.21 Open 21.3!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Scott O


Today's schedule

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

Workout of the Day (WOD)

OPEN WORKOUT 21.3
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups

OPEN WORKOUT 21.4
Complete the following complex for
max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the
completion of 21.3.

Time cap: 7 min.

Score time for 21.3 and load for 21.4. Ex: 12:30, 235 Rx


And coming Saturday...

Partner WOD
For Time: [20min cap] 3-6-9-12-15-18-21-24-27-30

Cal Row
Burpees Over The Rower

At Home
Partner WOD
For Time: [20min cap]

400m Relay To Start Each Round
3-6-9-12-15-18-21-24-27-30
Burpees

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 18:40 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...

“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40")
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer's Carry (53/35's)

At Home
3 Rounds [22min cap]

20 DB Cleans (50’s/35’s)
8 Burpees Broad Jumps (4/3ft)
35 AbMat Sit Ups
100 m DB Farmer's Carry (53/35's)

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


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila Baptista

THUR 03.25.21

By | Partner WOD, WOD | No Comments

Jake


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- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
80/60 Cal Row (20/15 Cal relay)
40 Burpee Box Jump Over (24/20)

3 Minute Rest and Repeat. Continue where you left off.

At Home
Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
400 Speed Step
40 Burpee Broad Jumps (4/3ft)

3 Minute Rest and Repeat. Continue where you left off.

Post rounds and reps for each AMRAP. 10 m = 1 rep. Ex: 1+168 Rx


And coming tomorrow...

Open 21.3
In 12 minutes complete as many rounds as possible of

21 Thrusters (95/65)
21 Toes to Bar
21 Overhead Squats
21 Chest to Bar Pull Ups
15 Thrusters (95/65)
15 Toes to Bar
15 Overhead Squats
15 Chest to Bar Pull Ups
9 Thrusters (95/65)
9 Toes to Bar
9 Overhead Squats
9 Chest to Bar Pull Ups

Score total reps completed in the AMRAP. Ex: 208 Rx

WED 03.24.21

By | WOD | No Comments

Gavin


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
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- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest

At Home
EMOM 20 (:40 work/ :20 rest)

Min 1: DB SDLHP (50/35)
Min 2: Double Unders
Min 3: Pushup Position Row (50’s/35’s) (R+L=1)
Min 4: Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx


And coming tomorrow...

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
80/60 Cal Row (20/15 Cal relay)
40 Burpee Box Jump Over (24/20)

3 Minute Rest and Repeat. Continue where you left off.

At Home
Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
400 Speed Step
40 Burpee Broad Jumps (4/3ft)

3 Minute Rest and Repeat. Continue where you left off.

Post rounds and reps for each AMRAP. 10 m = 1 rep. Ex: 1+168 Rx