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Partner WOD

Liza

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 21.2 is 17.1
For time: [20min cap]

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54)
♀20-lb. dumbbell, 20-in. box (step-ups permitted)
♂35-lb. dumbbell, 20-in. box (step-ups permitted)
Foundations (Ages 16-54)
♀10-lb. dumbbell, burpee only
♂20-lb. dumbbell, burpee only

Post time to complete the WOD or total reps completed. Ex: 15:40 Rx

And coming Saturday…

Partner WOD
AMRAP 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Goblet Squats (70/53)

At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

At Home
Partner WOD
AMRAP 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 DB Sumo Deadlift High Pull (50/35)
10 Straight Leg Raises
10 DB Goblet Squats (50/35)

Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 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. 4 Rounds For Time [20min cap]
300m Single DB Farmer’s Carry (50/35)
12 Straight Leg DB Sit Ups (50/35)

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post time for the WOD and total thrusters and total shuttle sprints. Ex: 14:30 Rx, 67, 92 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 03.19.21 Open 21.2! Read More »

Coach Mohammed

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 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

WORKOUT VARIATIONS
Rx’d (all ages)
♀ and ♂ perform wall walks and
double-unders
Scaled (all ages)
♀ and ♂ perform scaled wall
walks and single-unders
Foundation (all ages)
♀ and ♂ perform bear crawls
and jumping jacks

Post time to complete the WOD or reps completed in the time cap. Ex: 389 Rx

And coming Saturday…

Partner WOD [28min Cap]
2 Rounds

40/30 Calorie Row
40 Pull Ups
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

At Home
Partner WOD [28min Cap]
2 Rounds

400m Run (200m Relay)
40 DB Bent Row (50’s/35’s)
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Single Arm Thrusters (50/35)

Post time for the WOD. 22: 10 Rx.

Saturday Schedule

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

And coming Sunday…

A. Yoke Carry
5 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

At Home
A. Mixed Farmer’s and Overhead Carry

5 sets of (12x10ft) or (2x20m)

B. 4 Rounds [12min cap]
15 Broad Jumps (4/3ft)
12 DB Deadlifts (50’s/35’s)
9 Weighted Straight Leg Sit Ups (50/35)

Post time for the WOD. Ex: 7:01 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

FRI 03.12.21 Open 21.1! Read More »

Camille

Today’s schedule

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

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD
AMRAP 30

100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

At Home
Partner WOD
AMRAP 30

100 DB Thruster (50/35)
80 DB Deadlift (50’s/35’s)
60 DB Power Cleans (50’s/35’s)
40 DB Shoulder to Overhead (50’s/35’s)
20 DB Ground to Overhead (50’s/35’s)
1200m Run
80 Sit Ups
60 DB Bent Row (50’s/35’s)
40 Lateral Burpees Over DB
20 Devil’s Press (50’s/35’s)

Post total reps completed in AMRAP. Ex: 644 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 16
Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Power Box Jumps (increasing height each round)
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53’s/35’s)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″) (50/35)

At Home
A. EMOM 16

Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Broad Jumps
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m DB Farmers Carry (50’s/35’s)
20 Glute Bridge Floor Press (50’s/35’s)
100m DB Front Rack Carry
20 DB Lunge Steps (50/35)

Post box jump height and time for the WOD. Ex: 39”, 12:40 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 03.05.21 Read More »

Priscila

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
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. Back Squat
4 x 8
Work to a heavy set of 8

B. AMRAP 10
5 Front Squat (135/95)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

At Home
A. Tempo DB Bulgarian Split Squat

4 x 5/5 at 3131 as heavy as possible

B. AMRAP 10
5 DB Squat (50’s/35’s)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

**Scale Handstand Hold
30 sec Wall Supported Handstand Hold
30 sec Pike Handstand Hold (w/ feet on a box)
30 sec Plank Hold

Post load for squat and rounds completed for the AMRAP. Ex: 305#, 7+8 Rx.

And coming Saturday…

Partner WOD [22min cap]
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

At Home
Partner WOD [22min cap]
5 Rounds

120 Double Unders
36 DB Power Clean (50’s/35’s)

1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.

Post time for the WOD. Ex: 16:28 Rx.

Saturday Schedule

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

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) or 24 Lateral Lunges
20/15 Push Ups

B. Banded Hip/Shoulder Stretches

Post time to complete the WOD. Ex: 9:48 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 02.26.21 Read More »

Gen

Today’s schedule

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

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

And coming Saturday…

“Heat Treating”
Partner WOD
AMRAP 20

3 Hang Power Clean (135/95)
6 Front Squats (135/95)
9 Shoulder to Overhead (135/95)
12 DB Snatch (50/35)
15 T2B

At Home
Partner WOD
AMRAP 20

3 DB Hang Power Clean (50’s/35’s)
6 DB Front Squats (50’s/35’s)
9 DB Shoulder to Overhead (50’s/35’s)
12 DB Snatch (50/35)
15 Straight Leg Raises

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.

Post rounds + reps completed. Ex: 10+20 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. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

At Home
A. DB Curls:
1 set of max reps

B. For Time
400m Run
30 DB Squat (50’s/35’s)
30 DB Deadlift (50’s/35’s)

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

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 02.19.21 Read More »

Coach Mohammed

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. 500m Row

B. Partner WOD [20min cap]
2 Rounds

40/30 Cal Row*
35 Med Ball Sit Ups (20/14)
30 Pull Ups
25 Goblet Squats (70/53)
20 Burpees

At Home
A. 400m Run or 180 speed step

B. Partner WOD [20min cap]
2 Rounds

400m Relay or 180 speed step
25 Weighted Sit Ups (50/35)
30 DB Bent Row (50’s/35’s)
20 DB Squats (50’s/35’s)
20 Burpees

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching. *(partner not rowing holds medball in a wall sit)

Post time for 500m Row and time for the WOD
Ex: 1:36, 21:40 Rx

And coming tomorrow…

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

THUR 02.18.21 Read More »

Megan

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. 15 Rounds [20min cap]
5 Burpees to 6″ target
20 Double Unders

B. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15)

Post time for the WOD. Ex: 10:19 Rx.

And coming Saturday…

Partner WOD
3 Rounds [25min cap]

400m Relay
8 Power Snatch (120/85) (Rx+135/95)
20 Burpee Box Jumps (24/20″)
8 Clusters (120/85) (Rx+135/95)
16 Chest to Bar Pull Ups (Rx+ BMU)

At Home
Partner WOD
3 Rounds [25min cap]

400m Relay
8 DB Power Snatch (50’s/35’s)
20 Burpee Broad Jumps (4/3ft)
8 DB Clusters (50’s/35’s)
16 DB Bent Row (50’s/35’s)

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.

Post time to complete the WOD. Ex: 20:21 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. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

At Home
A. EMOM 10

Odd: 8 DB Curls (50’s/35’s)
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
18 Double DB Russian Swings (50’s/35’s)
25 Sit ups
50 Mountain Climbers (R+L=1)
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 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 02.12.21 Read More »

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

FRI 02.05.21 Read More »

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.

THUR 02.04.21 Read More »

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

FRI 01.29.21 Read More »

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