Search

Partner WOD

Priscila

Today’s schedule

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

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower

In the remaining time:
Establish A Heavy Single Snatch

At Home
On a running clock…
For Time [0-14 min cap]

15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time

From 14-18 min
Max Devil’s Press (50’s/35’s)

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Partner WOD Saturday
Admiral Squatbar’s Trap
For Time [35min cap]

7 Rounds
400m Run (200m Each)
30 Back Squats (115/85)
Immediately into…
AMRAP in remaining time

10 Hang Power Clean & Jerk (135/95)
20/14 Calorie Row
10 Hang Power Clean & Jerk
200m Run Together

All rounds and reps are team totals. One partner working at a time. In AMRAP row is team total and both run together 200m = 20 reps.

At Home
Use (50’s/35’s) for DB Squat and DB HPC&J.
Sub 200m Run Relay for 20/14 Cal Row

Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+35 Rx.

Saturday Schedule

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

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1

Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

At Home
A. Tempo Floor Press

5 sets of 4 at 3010

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1

Floor Bench Press (50’s/35’s)
DB Curls (50’s/35’s)
40m Farmers Carry (50’s/35’s) Each Round

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

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

FRI 05.07.21 Read More »

Coach Hailey

Today’s schedule

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

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. For Time [16min cap]
400 Double Unders
30 Ring Muscle Ups
20 Devil’s Press (50’s/35’s)

At Home
B. For Time [16min cap]

400 Double Unders
30 Inverted Burpees
20 Devil’s Press (50’s/35’s)

Partition the reps any way. Post the time to complete the WOD or total reps completed.
Ex: 14:10 Rx

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds

80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

At Home
A. DB Glute Bridge Floor Press

2 sets of 5 at Tempo 5010

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds

800m Relay
10 x 20m Farmer’s Carry (50’s/35’s)
50 DB Glute Bridge Floor Press (50’s/35’s)
300m Dumbbell Team Run (50/35)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 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. 3 Rounds Not For Time
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)

B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (50/35)
30 Sit Ups
20 DB Squats (50/35)

At Home
A. 3 Rounds Not For Time

8-16 Weighted Straight Leg Sit Ups (50/35)
8/8 Dumbell Curls (50/35)
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)

Post rounds for the AMRAP. Ex: 2+108 Rx

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- Michael

FRI 04.30.21 Read More »

Coach Michael

Today’s schedule

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

Workout of the Day (WOD)

Partner WOD
A. For Time [16min cap]

100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.

At Home
Partner WOD
A. For Time [16min cap]

100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees

B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)

Post time for WOD and load for clean
Ex: 13:45, 225#, 257#

And coming tomorrow…

A. AMRAP 15
10 Handstand Push Ups (Rx+ Strict)
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats

B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

WED 04.28.21 Read More »

Kathy

Today’s schedule

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

Workout of the Day (WOD)

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 18/15 Cal Row
Minute 4: Rest

At Home
EMOM 16

Minute 1: 6 Hollow To L-Sit
Minute 2: 24 Lunges
Minute 3: 18 Dumbbell Bent Row (50’s/35’s)
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

“Marvel Galaxy”
Iron Man** AMRAP 3:30

200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-

Cap’ AMRAP 3:30
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
-Rest 4 minutes-

Thor AMRAP 3:30
200m Run**
20 Sledgehammers (16/10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (16/10)
-Rest 4 minutes-

Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)

**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3

At Home
AMRAP 3:30

100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes

AMRAP 3:30
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes

AMRAP 3:30
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes

AMRAP 3:30
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders

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. 50m Max Weight Sled Push

B. 4 Rounds [20min cap]
100m Sled Push (95/50)
10 Power Cleans (135/95)
100m KB Farmers Carry (53’s/35’s)

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

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

FRI 04.23.21 Read More »

Casey

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- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Double Unders
3 minutes max reps

B. Partner WOD
For Time [20min cap]
4 Rounds

10 Wall Balls (20/14)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls (20/14)
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls (20/14)
30 Toes To Bar
30 Burpees

At Home
B. Partner WOD
For Time [20min cap]
4 Rounds

10 Bow-tie Thrusters (35/25)
10 Straight Leg Raises
10 Burpees
3 Rounds
20 Bow-tie Thrusters (35/25)
20 Straight Leg Raises
20 Burpees
2 Rounds
30 Bow-tie Thrusters (35/25)
30 Straight Leg Raises
30 Burpees

Post double under reps and rounds and reps completed or time for the WOD. Ex: 248, 7+78 Rx.

And coming tomorrow…

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 18/15 Cal Row
Minute 4: Rest

At Home
EMOM 16

Minute 1: 6 Hollow To L-Sit
Minute 2: 24 Lunges
Minute 3: 18 Dumbbell Bent Row (50’s/35’s)
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

THUR 04.22.21 Read More »

Hailey

Today’s schedule

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

Workout of the Day (WOD)

A. 10 Minute EMOM:
1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time [12 Minute Time Cap]:
21 Overhead Squats (95/65)
21 Power Snatch (95/65)*

*No dropping the barbell. Athletes must set it down between sets.

At Home
A. 10 Minute EMOM:

1 Double DB Power Snatch + 1 Hang Power Snatch

B. 3 Rounds For Time [12 Minute Time Cap]:
18 Filly DB Overhead Squats (50’s/35’s)
18 DB Power Snatch (50’s/35’s)

Post load for snatch and time for the WOD Ex: 160#, 8:49 Rx

And coming Saturday…

Partner WOD
3 Rounds For Time [24min cap]

50/40 Cal Row
300m Medball Hill Run (20/14)
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

At Home
Partner WOD
3 Rounds For Time [24min cap]

400m Relay
200m Meter DB Carry (50/35) together
10 Burpee DB Cleans (50’s/35’s)
21 Burpee Broad Jumps (4/3ft)

All reps are team totals. One person working at a time. The 300m run is together with 1 medball. Partners may switch medball as often as desired. Partition the rounds and reps any way.

Post time for WOD. Ex: 16:12 Rx

Saturday Schedule

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

And coming Sunday…

A. Rope Climbs: In 10 minutes practice rope climbs

B. 3 Rounds [15min cap]
10 GHD Situps
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell swings (32/24kg)
30 Double Unders
Rest 2 minutes
3 Rounds
10 Toes to Bar
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell swings (32/24kg)
30 Double Unders

Post time for WOD Ex: 12:20 Rx

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

FRI 04.16.21 Read More »

Damon

Today’s schedule

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

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9′) (Rx+ = 11/10′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

At Home
A. EMOM 12

Odd: 4 DB Clean & Jerk (50’s/35’s)
Even: 6 DB Lat Pull Over (50/35)

B. For Time [12min cap]
40 1-Arm DB Thruster (50/35)
40 DB Bent Row (50’s/35’s)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+

And coming Saturday…

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

At Home
Partner WOD
12 Rounds [24 Minute Cap]

6 Broad Jumps (4/3ft)** — Partner holds dumbbells farmer’s carry (50’s/35’s)
9 DB Front Squats (50’s/35’s) — Partner handstand hold
12 Straight Leg Raises — Partner holds dumbbells front rack (50’s/35’s)

Post time to complete WOD. Ex: 14:10 L3

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. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Airdyne or Ski
Minute 3: 20 sec Max Slam Balls (20/15) (Rx+ = 30/20)
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)

At Home
A. EMOM 12

Minute 1: 20 sec Max 20ft Shuttle Sprints
Minute 2: 20 sec Max Double Unders
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max Weighted Straight Leg Situps (50/35)

B. 4 Rounds [16min cap]
200m Run
10 Dumbbell Power Cleans (50’s/35’s)
100m DB Front Rack + Farmer’s Carry (50’s/35’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 L3

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

FRI 04.09.21 Read More »

Glenn

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
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. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats

At Home
A. Single Leg Tempo Deadlift:

5 x 3/3 at Tempo: 3033

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+

And coming Saturday…

Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:

40/30 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk (135/95) (Rx+ 155/105)

1 Minute Rest Between Each Round

All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.

Post total Clean & Jerk. Ex: 68 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. EMOM 12
Min 1: 5 GHD Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip Ring Hold

B. For Time [12 Minute Cap]
20 Ring Rows
40 Bench Press (95/65) (Rx+ 115/75)
20 Ring Rows
[EMOM including 0:00 complete 10 Jumping Lunges]

At Home
A. EMOM 12

Min 1: Weighted Straight Leg Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip DB Bent Over Hold

B. For Time [12 Minute Cap]
20 DB Bent Over Row (50’s/35’s)
40 DB Glute Bridge Floor Press (50’s/35’s)
20 DB Bent Over Row
[EMOM including 0:00 complete 10 Jumping Lunges]

Post time to complete WOD. Ex: 10:15 Rx+

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

FRI 04.02.21 Read More »

Scott O

Today’s schedule

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

Workout of the Day (WOD)

OPEN WORKOUT 21.3
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups

OPEN WORKOUT 21.4
Complete the following complex for
max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the
completion of 21.3.

Time cap: 7 min.

Score time for 21.3 and load for 21.4. Ex: 12:30, 235 Rx

And coming Saturday…

Partner WOD
For Time: [20min cap]
3-6-9-12-15-18-21-24-27-30

Cal Row
Burpees Over The Rower

At Home
Partner WOD
For Time: [20min cap]

400m Relay To Start Each Round
3-6-9-12-15-18-21-24-27-30
Burpees

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 18:40 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…

“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer’s Carry (53/35’s)

At Home
3 Rounds [22min cap]

20 DB Cleans (50’s/35’s)
8 Burpees Broad Jumps (4/3ft)
35 AbMat Sit Ups
100 m DB Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

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

FRI 03.26.21 Open 21.3! Read More »

Jake

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
8:30p: Open Gym- Michael

Workout of the Day (WOD)

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
80/60 Cal Row (20/15 Cal relay)
40 Burpee Box Jump Over (24/20)

3 Minute Rest and Repeat. Continue where you left off.

At Home
Partner WOD
AMRAP 12

800m Run (200m relay)
60 Alternating DB Snatch (50/35)
400 Speed Step
40 Burpee Broad Jumps (4/3ft)

3 Minute Rest and Repeat. Continue where you left off.

Post rounds and reps for each AMRAP. 10 m = 1 rep. Ex: 1+168 Rx

And coming tomorrow…

Open 21.3
In 12 minutes complete as many rounds as possible of

21 Thrusters (95/65)
21 Toes to Bar
21 Overhead Squats
21 Chest to Bar Pull Ups
15 Thrusters (95/65)
15 Toes to Bar
15 Overhead Squats
15 Chest to Bar Pull Ups
9 Thrusters (95/65)
9 Toes to Bar
9 Overhead Squats
9 Chest to Bar Pull Ups

Score total reps completed in the AMRAP. Ex: 208 Rx

THUR 03.25.21 Read More »

Scroll to Top