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Category Archives: WOD

WED 11.20.19

By | WOD | No Comments

Amy


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.


And coming tomorrow... Bring-A-Friend Day!!

A. Hang Power Clean
2-2-2-2

B. Partner WOD
AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Medball Passes 6ft (20/14)
30 Hang Power Cleans (60% A.)

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


TUES 11.19.19

By | WOD, Yoga | No Comments

Cary B


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

Post load for deadlift. Ex: 385#

And coming tomorrow...

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.

MON 11.18.19

By | WOD | No Comments

Cary B


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
4 sets of 3

B. AMRAP 10
40 Wallballs (20/14)
30 Snatches (75/55)
20 Burpees Over Bar

Post load for pull ups and rounds for AMRAP. Ex: 55#, 2+20 Rx.


And coming tomorrow...

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

Post load for deadlift. Ex: 385#

FRI 11.15.19

By | Partner WOD, WOD, Yoga | No Comments

Rachel


Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:15p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#


And coming Saturday...

Teams of 3
AMRAP 24

40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)

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

Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx


Saturday Schedule

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


And coming Sunday...

AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Dumbbell Snatches (50/35)

Post rounds for the AMRAP. Ex: 11+22 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

THUR 11.14.19

By | WOD | No Comments

Ryan


Today's schedule

5a: All Levels CrossFit: Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. AMRAP 6
10 Front Squats (45%)
5 Bar Muscle Ups

B. EMOM 10
Min 1/2 - Pigeon
Min 3/6 - Handstand Hold
Min 4/5 - Lizard
Min 7/10 - V-sit Hold
Min 8/9 - Scorpion

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.


And coming tomorrow...

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#

WED 11.13.19

By | WOD | No Comments

Amber


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Practice Bar Muscle Up for 10 Minutes

B. Partner WOD
AMRAP 7**

40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.

All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.


And coming tomorrow...

A. AMRAP 6
10 Front Squats (45%)
5 Bar Muscle Ups

B. EMOM 10
Min 1/2 - Pigeon
Min 3/6 - Handstand Hold
Min 4/5 - Lizard
Min 7/10 - V-sit Hold
Min 8/9 - Scorpion

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.


TUES 11.12.19

By | WOD, Yoga | No Comments

Kathy


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat
3 x 3 @ 75%

B. 5 Rounds Not For Time
12 Toes to bar
10 Deficit Push Ups

Post load for back squat. Ex: 325#


And coming tomorrow...

A. Practice Bar Muscle Up for 10 Minutes

B. Partner WOD
AMRAP 7**

40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.

All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.