All posts by Michael Aaron

FRI 06.12.20

By | Events, News, WOD, Yoga | No Comments

Shafeka


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [16min cap] 4 Rounds
500/400m Row
9 Clean & Jerk (135/95)

B. E4MOM 16
8 Bench Press
8 Ring Support Hold Leg Raises
8 Chest to Bar Pull Ups

*Dumbbell Alternatives
12 DB Clean & Jerk (50’s/35’s)
8 Glute Bridge Floor Press (50’s/35’s)
8 DB Bent Row (50’s/35’s)

Bodyweight
A. For Time [16min cap] 4 Rounds

400m Run
4 Inverted Burpees
4 Hand Release Burpees

B. E4MOM 16
8 Push Ups
8 Dip Support Hold Leg Raises
8 Bent Over W Hold 3 secs

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



And coming Saturday...

"Don't Shoot" Justice
AMRAP 6:07 which is the duration of the song #BlackLivesMatter

20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (Hang) (75/55)
20 Toes To Bar
20 Inverted Push Ups (Handstand or Pike)
20 Calorie (any machine)
20 Elevated Ring Rows

At Home Dumbbell or Bodyweight
20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (1-arm DB Hang) (50/35) or Star Jumps
20 Straight Leg Sit Ups (50/35) or V-Ups
20 Inverted Push Ups or Pike Push Ups
20 Everest Mountain Climbers (R+L=1)
20 DB Bent Over Row (50’s/35’s) or Towel Pull Downs

Post reps for AMRAP (1 round = 140 reps). Ex: 169 Rx.


Saturday Schedule

8:30a: All Levels CrossFit- Michael
9:15a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Jeannette
10:45a: Zoom CrossFit- Jeannette
11:30a: All Levels CrossFit- Jeannette
12:15a: All Levels CrossFit- Jeannette
1p: Zoom Yoga- Priscila Baptista


And coming Sunday...

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

3 Rounds
10 x 20ft Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Slamballs (20/15)

Bodyweight
3 Rounds NOT for time

3/3 Staggered Hand Push Ups
8 Bent Over L
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

3 Rounds
1 min HS Hold
20 Lateral Lunges
30 Sprawl

Post time for WOD. ex: 11:45 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista



THUR 06.11.20

By | WOD | No Comments

Kris


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
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)

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [18min cap]
10 DB Hang Squat Snatches, Left Arm (50/35)
4 Bar Muscle Ups
50 Double Unders
10 DB Hang Squat Snatches, Right Arm
4 Bar Muscle Ups
50 Double Unders

*Dumbbell Alternatives
1 x 2 Double DB Hang Power Snatch + 2/2 Filly Overhead Squat + 2/2 Single DB Hang Squat Snatch
4 DB Bent Row (50’s/35’s) + 4 Dips

Bodyweight
A. E3MOM 12

PVC/Broomstick Snatch Complex
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch
+
4 Drop Squats or 4 Snatch Drops

B. 3 Rounds [18min cap]
8 1-Arm Burpees Left Arm
6 Dips
50 Double Unders
8 1-Arm Burpees Right Arm
6 Dips
50 Double Unders

Post load for snatch complex and time for the WOD. Ex: 17#, 12:45 Rx.


And coming tomorrow...

A. For Time [16min cap] 4 Rounds
500/400m Row
9 Clean & Jerk (135/95)

B. E4MOM 16
8 Bench Press
8 Ring Support Hold Leg Raises
8 Chest to Bar Pull Ups

*Dumbbell Alternatives
12 DB Clean & Jerk (50’s/35’s)
8 Glute Bridge Floor Press (50’s/35’s)
8 DB Bent Row (50’s/35’s)

Bodyweight
A. For Time [16min cap] 4 Rounds

400m Run
4 Inverted Burpees
4 Hand Release Burpees

B. E4MOM 16
8 Push Ups
8 Dip Support Hold Leg Raises
8 Bent Over W Hold 3 secs

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


WED 06.10.20

By | WOD | No Comments

Noel


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- 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- Carlie
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. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m run
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m run
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold
Min 3: Rest

*Dumbbell Alternatives
Dumbbell Swing (50/35)
Dumbbell Push Press (50’s/35’s)
Weighted Straight Leg Sit Up (50/35)

Bodyweight
A. For Time [18min cap]

800m run
42 Supermans
21 Handstand Push Ups or 42 Push Ups
600m run
36 Supermans
18 Handstand Push Ups or 36 Push Ups
400m run
30 Supermans
15 Handstand Push Ups or 30 Push Ups

B. EMOM 12
Min 1: 8-12 V-Ups
Min 2: 30-40 second plank hold
Min 3: Rest

Post time for the WOD. Ex: 16:20 Rx


And coming tomorrow...

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [18min cap]
10 DB Hang Squat Snatches, Left Arm (50/35)
4 Bar Muscle Ups
50 Double Unders
10 DB Hang Squat Snatches, Right Arm
4 Bar Muscle Ups
50 Double Unders

*Dumbbell Alternatives
1 x 2 Double DB Hang Power Snatch + 2/2 Filly Overhead Squat + 2/2 Single DB Hang Squat Snatch
4 DB Bent Row (50’s/35’s) + 4 Dips

Bodyweight
A. E3MOM 12

PVC/Broomstick Snatch Complex
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch
+
4 Drop Squats or 4 Snatch Drops

B. 3 Rounds [18min cap]
8 1-Arm Burpees Left Arm
6 Dips
50 Double Unders
8 1-Arm Burpees Right Arm
6 Dips
50 Double Unders

Post load for snatch complex and time for the WOD. Ex: 17#, 12:45 Rx.

TUES 06.09.20

By | WOD, Yoga | No Comments

Shifali


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
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
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. E4MOM 16
4 Deadlifts (no bounce no drop)*
8-8 Pull Ups (rest 10 sec between sets)

B. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Thrusters (95/65)*
Bar Facing Burpees

*Dumbbells
3/3 Single Leg Double DB Deadlift (50’s/35’s)
4/4 Single Leg Single DB Deadlift (35/25s)

DB Thrusters (50’s/35’s)
Single Arm DB Thrusters (50/35) switch when you want.

Bodyweight
B. E4MOM 16

4/4 Airplane Rotations
8-8 Superman Towel Pull Down (rest 10 sec between sets)

A. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Air Squats
Line Facing Burpees

Score weight for DL and fewest pull ups each round. Ex: 345#, 8-6 Rx
Score fewest reps of each movement completed in Tabata. Ex: 6, 5 Rx



And coming tomorrow...

A. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m run
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m run
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold
Min 3: Rest

Bodyweight
A. For Time [18min cap]

800m run
42 Supermans
21 Handstand Push Ups
600m run
36 Supermans
18 Handstand Push Ups
400m run
30 Supermans
15 Handstand Push Ups

B. EMOM 12
Min 1: 8-12 V-Ups
Min 2: 30-40 second plank hold
Min 3: Rest

Post time for the WOD. Ex: 16:20 Rx


MON 06.08.20

By | WOD | No Comments

Coach Carlie


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- 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- Carlie
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Carlie

Workout of the Day (WOD)

A. Clean Complex
Hang Power Clean + Power Clean + Front Squat*
4 x 3+2+1

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 5 Power Box Jumps (30/24") (Rx+ = 36/30") increase height if no misses.
Min 3: 20/20 sec Pistol Hold (Rx+ = 50/35)

*Dumbbells
DB Hang Power Clean + DB Power Clean + DB Front Squat*
Double DB: 4 x 4+3+2
Single DB: 4 x 3/3+2/2+1/1

Bodyweight
A. Plyo Complex

Reverse Burpee + Broad Jump + Jump Squat
4 x 4+3+2

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 5 Object Jump Over.

Post load for the complex and box jump height. Ex: 195#, 39” Rx


And coming tomorrow...

A. E4MOM 16
4 Deadlifts (no bounce no drop)*
8-8 Pull Ups (rest 10 sec between sets)

B. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Thrusters (95/65)*
Bar Facing Burpees

*Dumbbells
3/3 Single Leg Double DB Deadlift (50’s/35’s)
4/4 Single Leg Single DB Deadlift (35/25s)

DB Thrusters (50’s/35’s)
Single Arm DB Thrusters (50/35) switch when you want.

Bodyweight
B. E4MOM 16

4/4 Airplane Rotations
8-8 Superman Towel Pull Down (rest 10 sec between sets)

A. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Air Squats
Line Facing Burpees

Score weight for DL and fewest pull ups each round. Ex: 345#, 8-6 Rx
Score fewest reps of each movement completed in Tabata. Ex: 6, 5 Rx


FRI 06.05.20

By | WOD | No Comments

Amy N.


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap] 22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10

Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap] 22-18-14-10
1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

Post time for the WOD. Ex: 16:20 Rx



And coming Saturday...

4 Rounds
In 3 minutes complete

500/400m Row
6 Burpee Box Jump Overs (24/20)**
AMRAP Thrusters 75/55 (Rx+ = 95/65)
Rest 1 minute between rounds

*Rx+ = 9 reps

Bodyweight
4 Rounds
In 3 minutes complete

400m Run
6 Burpee Tuck Jumps
AMRAP Squat Jumps
Rest 1 minute between rounds

Post total thrusters completed. Ex: 58 Rx+.


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: All Levels CrossFit- Jeannette
11:45a: Zoom Yoga- Priscila Baptista


And coming Sunday...

A. For Time [18min cap] 2 Rounds
50/40 Calorie Row
40 Wall Balls (20/14)
30 Medball Sit ups (20/14)
20 Box Jump Overs (24/20)

B. EMOM 12
Min 1: Handstand Hold
Min 2: Alt Single Leg V-Ups

Bodyweight
A. For Time [18min cap] 2 Rounds

100 Double Unders
50 Lunges
40 Sit Ups
30 Box Jump Overs (24/20)

Post time for the WOD. Ex: 15:20 Rx.


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga- Priscila Baptista



THUR 06.04.20

By | WOD | No Comments

Kathy


Today's schedule

12n: Zoom CrossFit- Brianna
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)

A. Tempo Strict Press
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups

*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift

Bodyweight
A. Tempo Handstand Push Ups

4 sets of 3 at 4111

B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups

Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#


And coming tomorrow...

A. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap] 22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10

Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap] 22-18-14-10
1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

Post time for the WOD. Ex: 16:20 Rx