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All posts by Michael Aaron

WED 05.27.20

By | WOD | No Comments

Peter


Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. AMRAP 12
6 DB Thrusters (50's/35's)
6 Burpees Over Dumbbell
36 Double Unders
3 Devil's Press (50's/35's)

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 25 Plank Jacks

Bodyweight
A. AMRAP 12

8 Lateral Lunges
6 Burpees Over Dumbbell
36 Double Unders
3 Inverted Burpees

Post rounds for the AMRAP. Ex: 6+26 Rx


And coming tomorrow...

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then...
EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)

B. 3 Rounds For Time [20min cap]
40 Mountain Climber (R+L=1)
30 Pistols
20 Plank Swimmers (R+L=2)
10 Reverse Burpees

Post time for the WOD. Ex: 14:49 Rx

TUES 05.26.20

By | WOD, Yoga | No Comments

Coach Damon


Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Carlie
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Bodyweight
A. Single Leg Tempo Airplanes

4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups

Post time for WOD Ex: 9:25 Rx


And coming tomorrow...

A. AMRAP 12
6 DB Thrusters (50's/35's)
6 Burpees Over Dumbbell
36 Double Unders
3 Devil's Press (50's/35's)

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 25 Plank Jacks

Bodyweight
A. AMRAP 12

8 Lateral Lunges
6 Burpees Over Dumbbell
36 Double Unders
3 Inverted Burpees

Post rounds for the AMRAP. Ex: 6+26 Rx


MON 05.25.20 “Murph”

By | WOD | No Comments

Sarah


Today's schedule

9a: Zoom CrossFit- Michael

Workout of the Day (WOD)

"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and from here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.


Scaling Options
Push-ups: Incline push-ups (to chair, couch, table), knee push-ups
Pull-ups: chair pull ups, strict pull ups, towel row, bent over row (DB or banded), sliding floor pull-ups, superman+w pull, ring rows

Half Murph
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

1 Mile Half Murph
Run a full mile at the beginning and end of the workout. Complete half the reps as above.

And coming tomorrow...

A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Bodyweight
A. Single Leg Tempo Airplanes

4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups

Post time for WOD Ex: 9:25 Rx

FRI 05.22.20

By | WOD, Yoga | No Comments

Brandon K.


Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

For Time [6min cap] 30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Dumbbell Power Clean (50's/35's)
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Filly Overhead Squat (50's/35's)
Burpees Over Dumbbell

Bodyweight
For Time [6min cap] 30-20-10

Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Star Jumps
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Lateral Lunges
Burpees Over Towel

Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.



And coming Saturday...

A. AMRAP 15
21 Bowtie Thrusters (50/35)
15 Box Jumps (24/20)
9 DB Push Press (50/35's)

B. Fast Eddie's Lucky 7's
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches (elbows touch knees, feet off the ground)
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4min

Bodyweight
A. AMRAP 15

21 Squat Jumps
15 Box Jumps (24/20)
9 Handstand Push Ups

Post rounds for the AMRAP. Ex: 5+28 Rx


Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista


And coming Sunday...

A. Handstand Walk
Practice HS Walk progressions for 10 minutes

B. For Time [18min cap] 40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)

Bodyweight
B. For Time [16min cap] 40-30-20-10

Broad Jumps
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)

Post time for the WOD. Ex: 25:40 Rx.


Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista



THUR 05.21.20

By | WOD, Yoga | No Comments

Ian


Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Carlie
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

4 Rounds [24min cap]
400m Run
10/10 Dumbbell Bent Over Row (50/35)
100 Double Unders
10/10 1-Arm DB Sumo Deadlift High Pull (50/35)

Bodyweight
4 Rounds [24min cap]

400m Run
10 Seated Towel Row
100 Double Unders
20 Star Jumps

Post time for the WOD. Ex: 21:20 Rx


And coming tomorrow...

For Time [6min cap] 30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Dumbbell Power Clean (50's/35's)
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Filly Overhead Squat (50's/35's)
Burpees Over Dumbbell

Bodyweight
For Time [6min cap] 30-20-10

Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Star Jumps
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Lateral Lunges
Burpees Over Towel

Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.

WED 05.20.20

By | WOD | No Comments

Hailey


Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. For Time [15 min cap]
100 Push Ups
Every time you break
15 Air Squats
30 High Knees (R+L=1)

B. EMOM 12
Min 1: Front Scales
Min 2: Airplanes
Min 3: 30 seconds Copenhagen Plank (R/L)

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


And coming tomorrow...

4 Rounds [24min cap]
400m Run
10/10 Dumbbell Bent Over Row (50/35)
100 Double Unders
10/10 1-Arm DB Sumo Deadlift High Pull (50/35)

Bodyweight
4 Rounds [24min cap]

400m Run
10 Seated Towel Row
100 Double Unders
20 Star Jumps

Post time for the WOD. Ex: 21:20 Rx

TUES 05.19.20

By | WOD, Yoga | No Comments

Adam H.


Today's schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Carlie
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. E3MOM for 8 Rounds
200m Run
8 Line Facing Burpees
16 Walking Lunges

B. 1 Mile Run

Post time for the fastest and slowest round of the EMOM and time for the mile.
Ex: 1:55, 2:11, 7:48 Rx.


And coming tomorrow...

A. For Time [15 min cap]
100 Push Ups
Every time you break
15 Air Squats
30 High Knees (R+L=1)

B. EMOM 12
Min 1: Front Scales
Min 2: Airplanes
Min 3: 30 seconds Copenhagen Plank (R/L)

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