Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. For Time [14min cap]
3 Rounds
15/12 Cal Row
15 Chest to Bar Pull Ups
15 Slamballs (30/20)
B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises
Min 3: Rest
At Home
A. For Time [14min cap]
3 Rounds
200m Run
15 DB Bent Row (50’s/35’s)
15 DB Snatch (50/35)
B. EMOM 12
Min 1: 8 Glute Bridge Floor Press
Min 2: 8 V-Ups
Min 3: Rest
Post time for the WOD. Ex: 10:10 Rx.
And coming Saturday…
“SAY THEIR NAMES”
0-9 Minutes FLOYD
AMRAP in 9 minutes
5-10-15-20-25-… Bar Facing Burpees
1-2-3-4-5-… Clean-and-Jerk (155/105)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
On a 9-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete will perform 5 Bar Facing Burpees and 1 Clean-and-Jerk in the first round. Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
Score is rounds and repetitions completed before the 9-minute clock stops.
Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.
George Floyd was known as a peace activist and a respected community leader.
This workout was designed by @peterabundant of Wakanda Fit LLC @wakandafitllc.
9-12 Minutes Rest
12-22 Minutes TAYLOR
For Time [From 12 minute mark to cap at 22 minutes]
26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.
Score is the time on the clock when the 26th Shoulder-to-Overhead is completed.
Background: This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.
At the time of her death, Breonna was working at the University of Louisville Health as an essential worker during the COVID-19 pandemic.
This workout was designed by Iron Roots Athlete @iron.roots.athelete as part of their initiative to continue fostering conversations on the progress of supporting people of color in the fitness community. It was one of the initial memorial WODs for their ‘Walk With Us: A Program Series With a Purpose.’
According to the initial post by Iron Roots, 26 represents the age when Breonna was killed and the 6 burpees signifies the number of bullets that struck her.
22-25 Minutes Rest
25-47 Minutes ARBERY
For Time [From 25 minutes to cap at 47 minutes]
2 Rounds
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Dumbbell Snatches (50/35 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Accumulate 2 total minutes in the Plank Hold position per round. Break from the Plank Hold as needed but do not count rest time toward the 2 minutes.
Score is the time on the clock when the last round of Alternating Dumbbell Snatches is completed.
Background: This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along a road in Satilla Shores, Georgia.
The fact that the Arbery’s killer(s), a white father and son, were not arrested until 74 days later, after a video of the incident went viral, sparked unrest about racial profiling and unfair treatment of African-Americans in America.
This workout was designed by Coach Mike Bernitt of Monroe County CrossFit @monroe_county_crossfit (Rochester, NY, USA) as a tribute to the young man and has been modified for the Say Their Names WOD.
The rep scheme signifies the date when Arbery was killed 2-23-20
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating) (AHAP)
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks
B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes (16/10)
At Home
B. 3 Rounds
100m Farmer Carry (50’s/35’s)
20 Goblet Squats (50/35)
25 DB Snatch (50/35)
Post time for WOD Ex: 11:45 Rx
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista
