Partner WOD

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. Snatch + Overhead Squat
5 x 1+1

B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)

At Home
A. DB Snatch + DB Filly Overhead Squat
5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4

B. AMRAP 9
60 Double Unders
4/4 Filly Overhead Squat (50’s/35’s)

Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.

And coming Saturday…

Partner WOD
“Clean Sweep”
On a running clock, in 8 minutes
60 Toes to Bar
Find 1 RM Power Clean

Rest 2 minutes

For time from 10-22 minutes [12 min cap]
60 Power Clean
60 Front Squats
60 Shoulder To Overhead

Barbell Weight
Rx 120/85
Rx+ 155/105

At Home
On a running clock, in 6 minutes
60 Straight Leg Sit Ups
Max Reps Devil’s Press (50’s/35’s) or Inverted Burpees

Rest 4 minutes

For time from 10-22 minutes [12 min cap]
60 DB Power Clean (50’s/35’s) or Burpees
60 DB Front Squats (50’s/35’s) or Lunges
60 DB Shoulder To Overhead (50’s/35’s) or Push Ups

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

Post weight for the power clean and time for the WOD. Ex: 265#, 290#, 8:42 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. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball

At Home
A. Odd Object Mixed Carry
Shoulder/Front Rack Carry + Suitcase Carry
4 x 100m (change object position at 50m mark)

B. 4 Rounds [18min cap]
20 Hand Release Push Ups
10/10 DB Power Clean (50/35) or 20 1-arm Sprawls
200m Run with DB or 300m Run

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 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- Michael
12n: Zoom Yoga– Michael
5:00p: Open Gym- Jeannette

FRI 09.25.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (115/85) (Rx+ 135/95)

At Home
A. DB Push Press or Strict HSPU
4 sets of 3-5 reps at tempo 30X2

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 200m Run
Station 2: 12 Burpee Jump Over Low Object
Station 3: 9 DB Clean & Jerks (50’s/35’s) or 5 Inverted Burpees

Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx

And coming Saturday…

Partner WOD [28 Minute Time Cap]
50-40-30-20-10
Thrusters (m = 45/75/95, w = 35/55/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 L3

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. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Slamballs (20/15)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx

Sunday Schedule

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

FRI 09.18.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups
3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.

And coming Saturday…

Partner WOD
5 Rounds For Time [25 min cap]
20-16-12-8-4 Squat Clean
25 Toes to Bar Each Round
400m Relay Each Round (200m Each Partner)

Barbell Weight Increases Each Round
Men: 95/115/135/155/185
Women: 65/85/95/105/125

At Home
Partner WOD
5 Rounds For Time [25 min cap]
16 DB Squat Clean (50’s/35’s) or 30 Squat Jumps
25 Weighted Straight Leg Sit Ups (50/35) or 40 V-Ups
400m Relay Each Round (200m Each Partner)

All rounds are team totals. One partner working at a time. Athletes may partition the reps any way, but each athlete must complete at least one clean each round and a 200m run.

Post time for the WOD. Ex: 24:20 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: Stretch and Mobility- Michael

And coming Sunday…

5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
15/12 Cal Row
15 Slam Balls (30/20)

At Home
5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
200m Run or 50 Mountain Climbers (R+L=1)
12 DB Snatch (50/35) or 15 Sprawls

Post time for the WOD. Ex: 21:20 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 Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Monday Schedule

CFM closed for Labor Day!
At Home WOD
A. Handstand EMOM 8
Min 1 – 30 sec Wall Walk to Handstand Hold
Min 2 – 10 Hollow Rocks + 10 Supermans

B. 2 Rounds For Time [30min cap]
200m Run
50 Sit Ups
200m Run
40 Air Squats
200m Run
30 Push Ups
200m Run
20 Burpees

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

Coach’s Notes
For part A practice your handstand hold for 30 seconds each minute. Prescribed will be a handstand facing the wall with nose and toes only touching the wall. Scale to 30-45° angle or pike handstand or downward dog. Scale up to work on arm balance or freestanding handstand.

For part B the goal is to finish 20-24 minutes. Scale push ups to what you could do in 2-3 sets max. Scale to incline as needed. For mile > 10 min scale 200m to 100m.

FRI 09.04.20 Read More »

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- 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. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)

At Home
A. DB Jerk (3 sec pause in catch/split)
5-5-5-5

B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)

At Home
Partner WOD
AMRAP 20
400m Relay Run (200m each)
200m Relay Run (100m each)
15 DB Hang Power Cleans (35/25’s) (Rx+ 50/35’s) or Sprawls
5 Devil’s Press (35/25’s) (Rx+ 50/35’s) or Inverted Burpees

Post rounds for AMRAP. 400m = 40 reps. Ex: 4+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

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35)
8 Toes to Bar

At Home
A. Single Leg Dumbbell Deadlift or Tempo Airplanes 2521
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35) or 5 Push Ups + 10 Air Squats
12 Alt Single Leg V-Ups

Post time for the WOD. Ex: 12:04 Rx

Sunday Schedule

FRI 08.28.20 Read More »

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- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Weighted Front Rack Lunges
3 sets of 8

B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s)
40 Double Unders

At Home
A. Weighted DB Front Rack Lunges
3 sets of 8

B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s) or 4 Inverted Burpees
40 Double Unders

Post load for lunges and rounds in AMRAP. Ex: 165#, 8+34 Rx

And coming Saturday…

Partner WOD
AMRAP 6
Max Cal Row
Rest 6 minutes
AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Toes To Bar
50/40 Cal Row
50 DB Box Step Overs (50’s/35’s) (24/20)

At Home
Partner WOD
AMRAP 6
Max Distance Run
Rest 6 minutes
AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Straight Leg Raise to Straight Leg Sit Up
600m Run (=50 reps)
50 DB Forward Lunge Steps (50’s/35’s) (24/20) or Jumping Lunges (L+R=1)

One partner working at a time on the row and AMRAP. All the reps are team totals. Partition the reps any way.

Post cal row and total reps for the AMRAP. Ex: 128, 248 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

And coming Sunday…

A. Rep Rounds For Time [16min cap]
27-21-15-9
Thrusters (115/75)
Chest To Bar Pull Ups

B. EMOM 9
Min 1: 20-30 Hollow Rocks
Min 2: 30 sec Reverse Table Top Hold
Min 3: 5 Inverted Burpees

At Home
A. Rep Rounds For Time [16min cap]
27-21-15-9
DB Thrusters (50’s/35’s) or Air Squats + Push Ups
Alt DB Bent Row (50’s/35’s) (R+L=1) or Pulling Movement

Post time for the WOD. Ex: 13:12 Rx

Sunday Schedule

FRI 08.21.20 Read More »

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- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest-
AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)

At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest-
AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx

And coming Saturday…

Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups

At Home
Partner WOD
For Time [30min cap]
100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders or Jumping Jacks
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees

All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.

Post time for the WOD. Ex: 22:40 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: All Levels CrossFit- Jeannette

And coming Sunday…

AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

At Home
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

FRI 08.14.20 Read More »

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- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)
20 Sit Ups
2 Snatches (80% of 1RM)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

And coming Saturday…

31Heroes
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

At Home
AMRAP 31
8 DB Thrusters (50’s/35’s) or 8/8 Lateral Lunge
6 DB Bent Row (50’s/35’s) or Pulling Movement
11 Box Jumps (24/20) or Jump Over Low Object

400m Run with Dumbbell (50/35) or Backpack

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief with the use of equipment as exercise balls and weights which are great for training. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

8:00a: Heat 1- Michael
9:00a: Heat 2- Michael
10:00a: Heat 3- Jeannette
10:00a: Zoom CrossFit– Jeannette
11:00a: Heat 4- Jeannette

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

At Home
A. Split Stance DB Deadlift
4 x 8/8
add weight each set
Or Airplanes 4 x 8/8

B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

FRI 08.07.20 31Heroes WOD Saturday! Read More »

Today’s schedule

Workout of the Day (WOD)

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch
9 Lateral Burpees Over the Bar
6 Overhead Squat

At Home
A. PVC or DB Snatch Complex E3MOM [12min]
Double DB Power Snatch + Filly Overhead Squat + 1-Arm DB Squat Snatch
4 x 2+2/2+1/1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over DB
18 1-Arm Alt DB Snatch (50/35) or 20 Sprawls
15 Lateral Burpees Over DB
12 1-Arm Alt DB Hang Squat Snatch or 20 Star Jumps
9 Lateral Burpees Over DB
6 Overhead Squat or 20 Squat Jumps

Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.

And coming Saturday…

Partner WOD
For Time [26min cap]
60 Wall Balls (20/14)
50 Box Jumps (24/20)
40 Pull Ups (Rx+ C2B)
50 Kettlebell Swings (53/35)
60 Burpees
50 Cal Row
40 DB Push Press (50/35’s)(Rx+ Handstand Push Ups)
50 Box Jumps (24/20)
60 Wall Balls (20/14)

At Home
Partner WOD
For Time [26min cap]
40 1-Arm DB Thruster (50/35) or 60 Lunges
50 Box Jumps (24/20) or Tuck Jumps
40 DB Bent Over Row (50’s/35’s) or Pulling Movement
50 DB Swings (50/35) or Broad Jumps
60 Burpees
500m Run or 150 Double Unders
40 DB Push Press (50’s/35’s) or Handstand Push Ups
50 Box Jumps (24/20) or Tuck Jumps
40 1-Arm DB Thruster or 60 Lunges

Post time for the WOD. Ex: 22:10 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

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

At Home
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
DB Farmer Hold Lunges (50’s/35’s) or Jumping Lunges
-2 min rest-
Russian Twist (50/35 DB) (R+L=2) or Unweighted
-2 min rest-
DB Deadlifts (50’s/35’s) or Airplanes
-2 min rest-
V-Ups

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.

Sunday Schedule

FRI 07.17.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
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. Push Press
4-4-4-4

B. AMRAP 16
35 Double Unders
15/12 Cal Row
9 Deadlifts (225/155)(Rx+ 275/185)

At Home
A. DB Push Press or Handstand Push Ups
4-4-4-4
Or
4 sets of max reps HSPU

B. AMRAP 16
35 Double Unders
10/10 Single Arm DB Power Clean (50/35) or 40 Mtn Climbers (R+L=1)
5/5 Single Leg DB DL (50’s/35’s) or 9/9 Single Leg Balance Hops

Post rounds and reps for the AMRAP and load for press. Ex: 4+433 Rx.

And coming Saturday…

Partner WOD
3 Rounds [30min cap]
20 Alternating Clean & Jerks (155/105)
20 Burpees while partner holds bar at deadlift hang
20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack
20 Burpees while partner holds bar overhead

At Home
3 Rounds [30min cap]
20 Alternating DB Clean & Jerks (50’s/35’s) or 20 handstand push ups
20 Burpees while partner holds DBs at deadlift hang or plank hold
20 Wall Balls (20/14) to 10/9 ft while partner holds DBs at front rack or jumping squats and reverse table top hold
20 Burpees while partner holds DBs overhead or handstand hold

Post time for the WOD. Ex: 22:40 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: All Levels CrossFit- Jeannette

And coming Sunday…

A. Bench Press
1-1-1-1-1

B. AMRAP 5
20 Box Jumps (24/20)
20 Push Ups
-2 min rest-
AMRAP 5
15 KB Sumo Deadlift High Pull (70/53)
15 Toes to Bar
-2 min rest-
AMRAP 5
10 Power Clean (135/95)
10 Burpees

At Home
A. DB Bench Press
1-1-1-1-1
Or
1 set of Max Push Ups rest 3 min and repeat

B. AMRAP 5
20 Box Jumps (24/20) or Lunges
20 Push Ups
-2 min rest-
AMRAP 5
15 DB Sumo Deadlift High Pull (50/35) or Sprawls
15 V-Ups
-2 min rest-
AMRAP 5
10 DB Power Clean (50’s/35’s) or 10 Plank Swimmers
10 Burpees

Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.

Sunday Schedule

FRI 07.10.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

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

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx

And coming Saturday…

Partner WOD [26min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Front 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)

Post time for the WOD. 22: 10 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller