All posts by Michael Aaron

TUES 11.24.20

By | WOD | No Comments

Brittany


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

Workout of the Day (WOD)

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

At Home
AMRAP 5
8 DB Power Cleans (50’s/35’s) or Plank Frog Hops
6 DB Push Jerks or Push Ups
4 DB Bent Row or Elbow Plank Swimmers
-Rest 5 min-
AMRAP 5
8 DB Power Cleans (50’s/35’s) or Plank Frog Hops
6 DB Push Jerks or Push Ups
4 DB Bent Row or Elbow Plank Swimmers

Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx


And coming tomorrow...

A. Back Squat
2-2-2-2-2

B. EMOM 15
Min 1: 12 Deficit Push Ups
Min 2: 8 Candlestick to Straddle
Min 3: 20/20 sec Side Plank Hold

At Home
A. DB Tempo Squat 43X1

2-3-4-5-6

Post load for squat. Ex: 355#


MON 11.23.20

By | WOD | No Comments

Cool down straddle side stretch after the WOD.


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement
3 sets of 8-12 reps.

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s) or 64 Jumping Lunges
1 Minute L-sit Hold
60 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 10:34 Rx.


And coming tomorrow...

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

At Home
AMRAP 5
8 DB Power Cleans (50’s/35’s) or Plank Frog Hops
6 DB Push Jerks or Push Ups
4 DB Bent Row or Elbow Plank Swimmers
-Rest 5 min-
AMRAP 5
8 DB Power Cleans (50’s/35’s) or Plank Frog Hops
6 DB Push Jerks or Push Ups
4 DB Bent Row or Elbow Plank Swimmers

Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx

FRI 11.20.20

By | Partner WOD, WOD, Yoga | No Comments

Hailey


Today's schedule

12n: Zoom CrossFit- Brianna
6:00p: Zoom CrossFit- Mohammed

Workout of the Day (WOD)

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 - L-Sit Hold
Min 2/6 - Handstand Hold
Min 3/4 - Pigeon
Min 7 - Straddle Stretch
Min 8 - Butterfly Stretch

At Home
A. 4 Rounds For Time [12min cap]

15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)

Post time for the WOD. Ex: 8:10 Rx.



And coming Saturday...

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window

9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

At Home
A. DB Power Snatch + Filly Overhead Squat

4 x (2 + 2/2)
Or
Broad Jump to Lateral Lunge
4 x (4 + 4/4)

B. 3 Rounds
In a 3 Minute Window

9 DB Power Snatches (50’s/35’s) or 1-Arm Burpees
15 DB Power Cleans or Plank Frog Hops
21 DB Push Jerk or Push Ups
Time Remaining: Max 1-Arm Overhead Squats (50/35) or Max Lateral Lunges
-Rest 3 minutes between rounds-

Post total reps of overhead squat and weight. Ex: 28, 115#


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: Stretch & Mobility- Michael


And coming Sunday...

A. Strict Press
3 x 5

B. Partner WOD [20min cap]
50/40 Cal Row
25 Slam Balls (30/20)
40/32 Cal Row
25 Slam Balls (30/20)
30/24 Cal Row
25 Slam Balls (30/20)
20/15 Cal Row
25 Slam Balls (30/20)
15/12 Cal Row
25 Slam Balls (30/20)

At Home
A. DB Strict Press or Strict Handstand Push Ups

3 x 6-10 reps

B. Partner WOD [20min cap] 5 Rounds
400m
25 DB Snatch (50/35) or 1-Arm Sprawls

All reps are individual totals. One partner working on the row while the other is doing slam balls and then switch. Each round the calories on the row decrease and the slam ball reps stay at 25 per person.

Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

THUR 11.19.20

By | WOD | No Comments

Nyaire


Today's schedule

12n: Zoom CrossFit- Michael
6:00p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. Hang Power Clean
2-2-2-2

B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)

At Home
A. DB Hang Power Clean

4-8-12-16

B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


And coming tomorrow...

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 - L-Sit Hold
Min 2/6 - Handstand Hold
Min 3/4 - Pigeon
Min 7 - Straddle Stretch
Min 8 - Butterfly Stretch

At Home
A. 4 Rounds For Time [12min cap]

15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)

Post time for the WOD. Ex: 8:10 Rx.


WED 11.18.20

By | WOD | No Comments

Brittany holding an L-sit on the floor


Today's schedule

12n: Zoom CrossFit- Brianna
6:00p: Zoom CrossFit- Jeannette

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

At Home
A. DB Bent Row

2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.


And coming tomorrow...

A. Hang Power Clean
2-2-2-2

B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)

At Home
A. DB Hang Power Clean

4-8-12-16

B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.

TUES 11.17.20

By | WOD | No Comments

Hailey


Today's schedule

12n: Zoom CrossFit- Michael
6:00p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

At Home
A. Single Leg DB Deadlift

3 sets of 5/5

B. 5 Rounds Not For Time
16 Straight Leg Raises
40ft Handstand Walk

Post load for deadlift. Ex: 385#


And coming tomorrow...

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

At Home
A. DB Bent Row

2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.


MON 11.16.20

By | WOD | No Comments

Nyarie


Today's schedule

12n: Zoom CrossFit- Brianna
6:00p: Zoom CrossFit- Carlie

Workout of the Day (WOD)

A. Weighted Pull Ups
4 sets of 3

B. AMRAP 10
40 Wallballs (20/14)
30 Snatches (75/55)
20 Burpees Over Bar

At Home
A.DB Bicep Curls or Pulling Movement

4 sets of 6-8 reps each arm

B. AMRAP 10
40 DB Squats (50/35) or 80 Air Squats
30 DB Snatches (50/35) or 1-arm Sprawls
20 Burpees Over DB or 80 Mountain Climbers

Post load for pull ups and rounds for AMRAP. Ex: 55#, 2+20 Rx.


And coming tomorrow...

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

At Home
A. Single Leg DB Deadlift

3 sets of 5/5

B. 5 Rounds Not For Time
16 Straight Leg Raises
40ft Handstand Walk

Post load for deadlift. Ex: 385#