Category Archives: WOD

TUES 09.22.20

By | WOD, Yoga | No Comments

Gen


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- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

"Windfall"
4 Rounds For Time [22min cap]

20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20")

Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145

At Home
Rep Rounds For Time [22min cap]

20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20") or Jump Over Low Object

Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx



And coming tomorrow...

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wallball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)

At Home
B. E5MOM x 4 Rounds

20 DB Hang Snatch (10/10) (50/35) or 1-arm Sprawl
12 1-arm Thrusters (50/35) or 20 Jump Squats
200m Run (Rx+ 300m)

Post max speed step and slowest interval. Ex: 95, 2:25 Rx+.


MON 09.21.20

By | WOD | No Comments

Bob B.


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

Workout of the Day (WOD)

A. Power Clean
4 sets of 3 reps at 85% every 4 minutes

B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
500m Row
12 Burpees Over The Erg

At Home
A. DB Power Clean or PVC

4 sets of 3 reps at 85% every 4 minutes

B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
25 DB Power Cleans (50’s/35’s) or 80 Mtn Climbers (R+L=1)
12 Burpees Over The Erg

Post load for clean and time for the WOD. Ex: 230#, 11:45 Rx


And coming tomorrow...

"Windfall"
4 Rounds For Time [22min cap]

20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20")

Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145

At Home
Rep Rounds For Time [22min cap]

20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20") or Jump Over Low Object

Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx

FRI 09.18.20

By | Partner WOD, WOD, Yoga | No Comments

Lia


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. 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

THUR 09.17.20

By | WOD | No Comments

Seth


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- Mohammed

Workout of the Day (WOD)

A. Scap Jacked
2 Rounds For Quality

10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. AMRAP 14
14 Pistols
14 Toes to Bar

At Home
B. AMRAP 14

14 Pistols
22 Alt Single Leg V-Ups

Post rounds and reps for the AMRAP. Ex: 8+20 Rx


And coming tomorrow...

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


WED 09.16.20

By | WOD | No Comments

Cameron


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

Workout of the Day (WOD)

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. “Powerslide”
3 Minute AMRAP

21 Power Snatches (75/55) (Rx+ 95/65)
21 Pullups
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (Rx+ = Handstand Pushups)

At Home
A. Double DB or PVC Power Snatch

6 sets of 3 reps
Rest 2 minutes between sets

B. “Powerslide”
3 Minute AMRAP

21 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
21 DB Bent Row (50’s/35’s) or Pulling Movement
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
15 DB Bent Row (50’s/35’s) or Pulling Movement
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
9 DB Bent Row (50’s/35’s) or Pulling Movement
9 Pushups (Rx+ = Handstand Pushups)

Post load for snatch and total reps completed in the WOD. Ex: 175#, 158 Rx+


And coming tomorrow...

A. Scap Jacked
2 Rounds For Quality

10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. AMRAP 14
14 Pistols
14 Toes to Bar

At Home
B. AMRAP 14

14 Pistols
22 Alt Single Leg V-Ups

Post rounds and reps for the AMRAP. Ex: 8+20 Rx

TUES 09.15.20

By | WOD, Yoga | No Comments

Joey


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- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [15min cap]
21 Bar Facing Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Facing Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)

At Home
A. Single Leg Tempo DB Deadlift or Airplanes

3 sets of 4/4 at Tempo 4241
Rest 3 minutes between sets

B. For Time [15min cap]
21 DB Facing Burpees
21 DB Front Squats (50’s/35’s) or 42 Jumping Squats
21 DB Shoulder to Overhead (50’s/35’s) or HSPU
15 DB Bar Facing Burpees
15 DB Front Squats (50’s/35’s) or 30 Jumping Squats
15 DB Shoulder to Overhead (50’s/35’s) or HSPU
9 DB Bar Facing Burpees
9 DB Front Squats (50’s/35’s) or 18 Jumping Squats
9 DB Shoulder to Overhead (50’s/35’s) or HSPU

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx


And coming tomorrow...

A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.

B. “Powerslide”
3 Minute AMRAP

21 Power Snatches (75/55) (Rx+ 95/65)
21 Pullups
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 Power Snatches
15 Pullups
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 Power Snatches
9 Pullups
9 Pushups (Rx+ = Handstand Pushups)

At Home
A. Double DB or PVC Power Snatch

6 sets of 3 reps
Rest 2 minutes between sets

B. “Powerslide”
3 Minute AMRAP

21 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
21 DB Bent Row (50’s/35’s) or Pulling Movement
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
15 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
15 DB Bent Row (50’s/35’s) or Pulling Movement
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes
3 Minute AMRAP
9 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
9 DB Bent Row (50’s/35’s) or Pulling Movement
9 Pushups (Rx+ = Handstand Pushups)

Post load for snatch and total reps completed in the WOD. Ex: 175#, 158 Rx+


MON 09.14.20

By | WOD | No Comments

Hailey and Scott crushing WODs and vibin'


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

Workout of the Day (WOD)

A. Weighted Pull ups
5-5-5-5 increasing weight

B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14#) 10/9ft (Rx+ 11/10ft)
60 second plank hold toes on Medball

At Home
A. DB Bent Over Row or Pulling Movement

4 sets of 5 reps with 4 sec negative tempo

B. 5 Rounds [20 Minute Time Cap]
50 Double Unders
10 1-arm Thrusters (50/35) or 8 Reverse Burpees
30/30 second single leg plank hold

Post load for pull up and time for the WOD. Ex: 55#, 17:21 Rx


And coming tomorrow...

A. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [15min cap]
21 Bar Facing Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Facing Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)

At Home
A. Single Leg Tempo DB Deadlift or Airplanes

3 sets of 4/4 at Tempo 4241
Rest 3 minutes between sets

B. For Time [15min cap]
21 DB Facing Burpees
21 DB Front Squats (50’s/35’s) or 42 Jumping Squats
21 DB Shoulder to Overhead (50’s/35’s) or HSPU
15 DB Bar Facing Burpees
15 DB Front Squats (50’s/35’s) or 30 Jumping Squats
15 DB Shoulder to Overhead (50’s/35’s) or HSPU
9 DB Bar Facing Burpees
9 DB Front Squats (50’s/35’s) or 18 Jumping Squats
9 DB Shoulder to Overhead (50’s/35’s) or HSPU

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx