WORKOUT OF THE DAY

All posts by Michael Aaron

MON 02.08.21

By | WOD | No Comments

Brittany


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- Michael
6:00p: Zoom CrossFit- Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Front Squat + Push Jerk
4 x 1+3+2
In 12 minutes work to a heavy complex for the day

B. 5 Rounds [20min cap]
10 Chest to Bar Pull Ups
10 Thrusters (95/65)
100 Double Unders

At Home
A. DB Complex

DB Power Clean + DB Front Squat + DB Push Jerk
4 x 2+4+2
Complete 1 set every 3 minutes

B. 5 Rounds [20min cap]
10 DB Bent Row
10 DB Thrusters (50’s/35’s)
100 Double Unders

Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx



And coming tomorrow...

EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 - 47 = 2.

FRI 02.05.21

By | Partner WOD, WOD, Yoga | No Comments

Warm-up samson stretch


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- 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. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. 2 Rounds [18min cap]

50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 DB Hang Power Cleans (50’s/35’s)
50 Double Unders
30 Straight Leg Raises

Post time for the WOD. Ex: 12:49 Rx.



And coming Saturday...

A. EMOM 10
Min 1: Handstand Hold Practice
Min 2: Rest

B. Partner WOD. Teams of 2:
AMRAP 16

16 Alt DB Snatch (50/35)
16 Box Step Ups (50/35) to (24/20”)
16 Deadlift (225/155)
16 Burpees to 6” target

At Home
B. Partner WOD. Teams of 2:
AMRAP 16

16 Alt DB Snatch (50/35)
16 Chair Step Ups (50/35) to (24/20”)
8/8 Single Leg Deadlift (50’s/35’s)
16 Burpees to 6” target

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 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: Yoga- Monica Miller


And coming Sunday...

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row or 200m Run
8/8 Single Arm DB Floor Press from Glute Bridge (50/35)
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds

Score average row or run split. Ex: 0:52.7 row


Sunday Schedule

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

THUR 02.04.21

By | Partner WOD, WOD | No Comments

Jim


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- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)

All reps are team totals. One partner working at a time.

At Home
A. Filly Overhead Squat

4 sets of 4/4
Rest 3 minutes between sets

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
1200m Relay
80 Bent Over Row (50’s/35’s)
60 Bow Tie Squats (50/35)
40 1-Arm Overhead Squat (50/35)
20 Filly Overhead Squats (50’s/35’s)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.


And coming tomorrow...

A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. 2 Rounds [18min cap]

50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 DB Hang Power Cleans (50’s/35’s)
50 Double Unders
30 Straight Leg Raises

Post time for the WOD. 12:49 Rx.


WED 02.03.21

By | WOD | No Comments

Damon


Today's schedule

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

Workout of the Day (WOD)

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups

At Home
EMOM 30

Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 20, 20, 15 Rx.


And coming tomorrow...

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)

All reps are team totals. One partner working at a time.

At Home
A. Filly Overhead Squat

4 sets of 4/4
Rest 3 minutes between sets

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
1200m Relay
80 Bent Over Row (50’s/35’s)
60 Bow Tie Squats (50/35)
40 1-Arm Overhead Squat (50/35)
20 Filly Overhead Squats (50’s/35’s)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.

TUES 02.02.21

By | WOD | No Comments

Hailey completing rower pike ups


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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-...

Power Snatch (95/65)
Reverse Burpee
Toes To Bar
Bar Facing Burpee

At Home
A. Snatch Complex:
Double DB Hang Power Snatch + 1-Arm Hang Squat Snatch

5 sets of 3 + 1/1

B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-...

Alt DB Snatch (50/35)
Reverse Burpee
Weighted Straight Leg Sit Up (50/35)
Bar Facing Burpee

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 7+8 Rx.



And coming tomorrow...

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups


At Home
EMOM 30

Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 20, 20, 15 Rx.


MON 02.01.21

By | WOD | No Comments

Scott


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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- Michael
6:00p: Zoom CrossFit- Michael
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold

B. For Time [16min cap]
3 Rounds
20 Wall Balls (20/14)
12 Power Clean (135/95)
2 Rounds
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)
1 Round
20 Wall Balls (20/14)
12 Clean & Jerk (135/95)

At Home
A. 3 Sets Not For Time

5 DB Bent Row + 5 DB Curls
40 sec L-sit Hold

B. For Time [16min cap] 3 Rounds
18 1-Arm Thrusters (50/35)
12 DB Power Cleans (50’s/35’s)
2 Rounds
18 1-Arm Thrusters (50/35)
12 DB Shoulder to Overhead (50’s/35’s)
1 Round
18 1-Arm Thrusters (50/35)
12 DB Clean & Jerk (50’s/35’s)

Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx



And coming tomorrow...

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-...

Power Snatch (95/65)
Reverse Burpee
Toes To Bar
Bar Facing Burpee

At Home
A. Snatch Complex:
Double DB Hang Power Snatch + 1-Arm Hang Squat Snatch

5 sets of 3 + 1/1

B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-...

Alt DB Snatch (50/35)
Reverse Burpee
Weighted Straight Leg Sit Up (50/35)
Bar Facing Burpee

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 7+8 Rx.

FRI 01.29.21

By | Partner WOD, WOD, Yoga | No Comments

Gen getting a cooldown cobra stretch


Today's schedule

6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
10:45a: All Levels CrossFit- Mohammed
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- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Power Clean & Jerk
12min to work to a Heavy Complex:

Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

At Home
A. DB Power Clean & Jerk

DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)

B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)

Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.



And coming Saturday...

“Egg Beaters”
Partner WOD [36min cap] 2 Rounds

400m Run
50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14)
30/24 Cal Row
30 DB Thrusters (35's/20's)
2 Rounds
400m Run
50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar)
30/24 Cal Row
15 Devil's Press (35's/20's)

At Home
Partner WOD [36min cap] 2 Rounds

400m Run
50 Straight Leg Sit Ups (50/35)
400m Run
30 DB Thrusters (35's/20's)
2 Rounds
400m Run
50 Straight Leg Raises
400m Run
15 Devil's Press (35's/20's)

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time to complete the WOD. Ex: 27:30 Rx+


Saturday Schedule

8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: Yoga- Monica Miller


And coming Sunday...

A. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35's)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm KB Overhead Squats (50/35)
22 KB Deadlifts (53/35's)
200m Run

Record time to complete WOD Ex. 210, 45, 9:49 Rx


Sunday Schedule

8:00a: Weightlifting- Mohammed
9:30a: All Levels CrossFit- Mohammed
10:45a: All Levels CrossFit- Mohammed
10:45a: Zoom CrossFit- Mohammed
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette