April 2021

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Jeannette
12n: Zoom CrossFit– Jeannette
1:15p: Open Gym- Jeannette
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. 10 Minute EMOM:
1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time [12 Minute Time Cap]:
21 Overhead Squats (95/65)
21 Power Snatch (95/65)*

*No dropping the barbell. Athletes must set it down between sets.

At Home
A. 10 Minute EMOM:
1 Double DB Power Snatch + 1 Hang Power Snatch

B. 3 Rounds For Time [12 Minute Time Cap]:
18 Filly DB Overhead Squats (50’s/35’s)
18 DB Power Snatch (50’s/35’s)

Post load for snatch and time for the WOD Ex: 160#, 8:49 Rx

And coming Saturday…

Partner WOD
3 Rounds For Time [24min cap]
50/40 Cal Row
300m Medball Hill Run (20/14)
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

At Home
Partner WOD
3 Rounds For Time [24min cap]
400m Relay
200m Meter DB Carry (50/35) together
10 Burpee DB Cleans (50’s/35’s)
21 Burpee Broad Jumps (4/3ft)

All reps are team totals. One person working at a time. The 300m run is together with 1 medball. Partners may switch medball as often as desired. Partition the rounds and reps any way.

Post time for WOD. Ex: 16:12 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: Yoga- Monica Miller

And coming Sunday…

A. Rope Climbs: In 10 minutes practice rope climbs

B. 3 Rounds [15min cap]
10 GHD Situps
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell swings (32/24kg)
30 Double Unders
Rest 2 minutes
3 Rounds
10 Toes to Bar
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell swings (32/24kg)
30 Double Unders

Post time for WOD Ex: 12:20 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

FRI 04.16.21 Read More »

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

Workout of the Day (WOD)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits for 10 minutes

At Home
A. Dumbbell Curls
5 sets of 5/5

Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx

And coming tomorrow…

A. 10 Minute EMOM:
1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time [12 Minute Time Cap]:
21 Overhead Squats (95/65)
21 Power Snatch (95/65)*

*No dropping the barbell. Athletes must set it down between sets.

At Home
A. 10 Minute EMOM:
1 Double DB Power Snatch + 1 Hang Power Snatch

B. 3 Rounds For Time [12 Minute Time Cap]:
18 Filly DB Overhead Squats (50’s/35’s)
18 DB Power Snatch (50’s/35’s)

Post load for snatch and time for the WOD Ex: 160#, 8:49 Rx

THUR 04.15.21 Read More »

Today’s schedule

Workout of the Day (WOD)

8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Slamballs (20/15) (Rx+ 30/20)
200m Run

At Home
8 Rounds For Time [24min cap]
10 Lunges (50’s/35’s)
5/5 Sumo Deadlift High Pull (50/35)
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits for 10 minutes

At Home
A. Dumbbell Curls
5 sets of 5/5

Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx

WED 04.14.21 Read More »

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. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)

At Home
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx

And coming tomorrow…

8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Slamballs (20/15) (Rx+ 30/20)
200m Run

At Home
8 Rounds For Time [24min cap]
10 Lunges (50’s/35’s)
5/5 Sumo Deadlift High Pull (50/35)
200m Run

Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx

TUES 04.13.21 Read More »

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. Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM

B. For Time [16min cap]
100-75-50 Double-Unders
21-15-9 Burpees over the dumbbell
Rest 3 minutes
Then…
21-15-9 Dumbbell Snatch (50/35)
75-50-25 Double Unders (Rx+ 21-15-9 Triple Unders)

Post load for squats and time for the WOD. Ex: 115#, 13:10 Rx+

And coming tomorrow…

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)

At Home
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx

MON 04.12.21 Read More »

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: Open Gym- Mohammed
6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9′) (Rx+ = 11/10′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

At Home
A. EMOM 12
Odd: 4 DB Clean & Jerk (50’s/35’s)
Even: 6 DB Lat Pull Over (50/35)

B. For Time [12min cap]
40 1-Arm DB Thruster (50/35)
40 DB Bent Row (50’s/35’s)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+

And coming Saturday…

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

At Home
Partner WOD
12 Rounds [24 Minute Cap]
6 Broad Jumps (4/3ft)** — Partner holds dumbbells farmer’s carry (50’s/35’s)
9 DB Front Squats (50’s/35’s) — Partner handstand hold
12 Straight Leg Raises — Partner holds dumbbells front rack (50’s/35’s)

Post time to complete WOD. Ex: 14:10 L3

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. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Airdyne or Ski
Minute 3: 20 sec Max Slam Balls (20/15) (Rx+ = 30/20)
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)

At Home
A. EMOM 12
Minute 1: 20 sec Max 20ft Shuttle Sprints
Minute 2: 20 sec Max Double Unders
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max Weighted Straight Leg Situps (50/35)

B. 4 Rounds [16min cap]
200m Run
10 Dumbbell Power Cleans (50’s/35’s)
100m DB Front Rack + Farmer’s Carry (50’s/35’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 L3

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

FRI 04.09.21 Read More »

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)

2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders

At Home
2 Rounds [22min cap]
35 V-Ups
25 DB Deadlifts (50’s/35’s)
50 Double Unders
35 AbMat Sit Ups
25 DB Squats (50’s/35’s)
50 Double Unders

Post time for the WOD. Ex: 13:10 Rx

And coming tomorrow…

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9′) (Rx+ = 11/10′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

At Home
A. EMOM 12
Odd: 4 DB Clean & Jerk (50’s/35’s)
Even: 6 DB Lat Pull Over (50/35)

B. For Time [12min cap]
40 1-Arm DB Thruster (50/35)
40 DB Bent Row (50’s/35’s)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+

THUR 04.08.21 Read More »

Today’s schedule

Workout of the Day (WOD)

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

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

At Home
A. EMOM 15
Minute 1: 3 DB Squat (Tempo 3111)
Minute 2: 3/3 DB Split Squats
Minute 3: Rest

Post load for squat. Ex: 310#

And coming tomorrow…

2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders

At Home
2 Rounds [22min cap]
35 V-Ups
25 DB Deadlifts (50’s/35’s)
50 Double Unders
35 AbMat Sit Ups
25 DB Squats (50’s/35’s)
50 Double Unders

Post time for the WOD. Ex: 13:10 Rx

WED 04.07.21 Read More »

Today’s schedule

Workout of the Day (WOD)

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calorie Row each round

At Home
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 DB Hang Power Clean (50’s/35’s)
50 Mountain Climbers (R+L=1) each round

Post time for the WOD. Ex: 18:28 Rx

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

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

At Home
A. EMOM 15
Minute 1: 3 DB Squat (Tempo 3111)
Minute 2: 3/3 DB Split Squats
Minute 3: Rest

Post load for squat. Ex: 310#

TUES 04.06.21 Read More »

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