6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B
B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)
Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.
And coming tomorrow…
A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video [https://www.youtube.com/watch?v=PboE7gQjklo]
B. Rep Rounds For Time [15 Minute Time Cap]:
18-15-12-9-6
Kettlebell Deadlift (m = 20/24/32’s, w = 12/16/24’s)
Slamballs (m = 15/20/30, w = 10/15/20)
50 Double Unders each round
Post load for deadlift and time for WOD. Ex: 275#, 9:34 L2
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean & Jerk: 2 reps every 2 minutes for 12 minutes. 85% of 1 RM.
B. 8 minutes as many rounds as possible:
10 Burpees Over Dumbbell
10 Dumbbell Hang Clean and Jerk (m = 25/35/50, w = 15/20/35)
Post load for C&J and rounds + reps for AMRAP.
Ex: 235#, 6+4 L3.
And coming tomorrow…
A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B
B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)
Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.4!
Workout of the Day (WOD)
WORKOUT 18.4
Rx
Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set
Time cap: 9 minutes
Deadlift weights, handstand pushup and walk scales
Scaled (m = 135/185, w = 95/135), hand-release pushups and bear crawl
L1 (m = 115/155, w = 80/105), hand-release knee pushups and bear crawl
Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of each set of deadlift, time should be marked. Your tie break time will be the elapsed time at which you completed your last full set of deadlifts.
Post time for the WOD or total reps completed and tie break time. In the handstand walk, each 5-foot section will count as 1 rep. Ex: 130, 6:51 Rx.
And coming Saturday…
Team WOD
In teams of 4 to 5 complete a 4 minute AMRAP each station:
180/135# Sled Push
180/135# Sled Pull
45/35# Plate Carry
Rest 1 minute between each station
(25m = 1 rep for each movement)
At 3, 2, 1… go, The first person on the team pushes the prowler. Teams may partition the distance any way and each time the sled passes 25m that equals 1 rep. At 4 minutes the team rotates to the next station. At most two athletes may push the sled. At the 2nd station, two athletes may pull the sled at a time. The course for each movement is 50m down and back = 100m total = 4 reps.
Post total reps completed from each movement and score overall total. Ex: 34, 46, 52 = 132 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga-
And coming Sunday…
A. Jump rope: For 10 minutes (30 seconds work: 30 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold
B. Welcome To Tabata [20 minute time cap]:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Burpees
40 Pullups
50 One arm alternating dumbbell snatch (m = 25/35/50, w = 15/20/35)
60 Situps w/ med ball (20/14)
70 Double Unders
Post total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed. Ex: 225, 24 rounds L3.
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 3 Rounds of [15 Minute Time Cap]:
50m Overhead Kettlebell Carry (m = 20/24/32’s, w = 12/16/24’s)
50m Walking Lunge
10 Burpee Box Jump Overs (24/20)
Post load and reps for pullups and time for the WOD. Ex: 53#, 7 reps, 9:23 L3.
Coach Mike and Travis taking a selfie after the WOD
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk
B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:
5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint
3,2,1…go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.
Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 3 Rounds of [15 Minute Time Cap]:
50m Overhead Kettlebell Carry (m = 20/24/32’s, w = 12/16/24’s)
50m Walking Lunge
10 Burpee Box Jump Overs (24/20)
Post load and reps for pullups and time for the WOD. Ex: 53#, 7 reps, 9:23 L3.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Overhead Squat: 5 sets of 3. Work up to a heavy set of 3.
B. As many rounds as possible in 10 minutes:
8 Pullups (Rx+ = C2B)
10 Dumbbell Snatch (alt) (m = 25/35/50, w = 15/20/35)
Post max load for squat and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3+
And coming tomorrow…
A. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk
B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:
5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint
3,2,1…go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.
Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: In 15 minutes work up to a 5 rep max.
B. 5 Rounds For Time [15 Minute Time Cap]:
5 Handstand Pushups
10/8 Calorie Row
15 Box Jumps (24/20)
Post load for press and time for WOD. Ex: 165#, 10:25 Rx.
And coming tomorrow…
A. Overhead Squat: 5 sets of 3. Work up to a heavy set of 3.
B. As many rounds as possible in 10 minutes:
8 Pullups (Rx+ = C2B)
10 Dumbbell Snatch (alt) (m = 25/35/50, w = 15/20/35)
Post max load for squat and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3+
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.3!
Workout of the Day (WOD)
WORKOUT 18.3
Rx
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups
Group Class Scaling options for Muscle ups:
C2B pullups 1:1, pullups 1:1, Jumping Chest-to-bar Pull-ups 1:1.
Post time to complete the WOD or total reps completed before time cap.
Ex: 592 Rx.
And coming Saturday…
Partner WOD
For Time [28 Minute Time Cap]:
Open: 50 Cal Row + 50 V-ups**
Then… 5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Double Sandbag Carry (90/50#)
Close: 50 Cal Row + 50 V-ups**
All reps and distances are team totals. At 3,2,1…go 1st partner starts on the Row while the other begins V-ups. Athletes must switch rower every 10 cal but may partition the V-ups anyway. Only 1 partner working on V-ups at a time. Once the 50 cal and 50 V-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as the sandbags are carried the entire time in which athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.
**Rx+ = 100 Cal Row + 100 V-ups
Post time to complete the workout. Ex: 23:20 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. Tabata Something: 8 rounds of 20 seconds work, 10 seconds rest
Speed Step (L+R=1)
Wallballs (20/14) to 10ft
Burpees
Slamballs (20/15)
**Complete all 8 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 201, 82, 42, 64 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Strict Pullups: Every minute on the minute for 5 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. 4 Rounds For Time [16 Minute Time Cap]:
5 Burpee Broad Jumps (4/3’)
12/10 Cal Row
15 Kettlebell Swings (24/16kg)
20m Sled Push (225/180)
Post reps for pullups and time for WOD. Ex: 35, 10:40 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
2 Rounds For Time [18 Minute Time Cap]:
400m Run
40ft Handstand walk
400m Run
30 Pistols
Post time to complete WOD. Ex: 16:12 Rx
And coming tomorrow…
A. Strict Pullups: Every minute on the minute for 5 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. 4 Rounds For Time [16 Minute Time Cap]:
5 Burpee Broad Jumps (4/3’)
12/10 Cal Row
15 Kettlebell Swings (24/16kg)
20m Sled Push (225/180)
Post reps for pullups and time for WOD. Ex: 35, 10:40 Rx
