6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Back Squat: 10-8-6-4-2
B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders
Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.
And coming tomorrow…
For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)
B. Snatch:
10 minutes to work to a heavy single (power or full)
Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#
And coming tomorrow…
A. Back Squat: 10-8-6-4-2
B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders
Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round
Post time for slowest round. Ex: 1:26 Rx
And coming tomorrow…
A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)
B. Snatch:
10 minutes to Work to a Heavy Single (power or full)
Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean & Jerk
3-3-3 (75% of 1 RM)
B. Double EMOM 10
EMOM 10
Odd: 20 Air Squats
Even: 7 Handstand Push-ups
(Scale to Pike HSPU from box, or DB Press)
EMOM 10
Odd: 20 Air Squats
Even: 6 Clean & Jerks (m=95/115/135 w=55/75/95) Grace Style
*No rest between EMOMs
Post load for clean & jerk and fewest reps completed for each movement in EMOM.
Ex: 210#, 20, 7, 20, 6 L3
And coming tomorrow…
8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
And coming Saturday…
Partner WOD
40-30-20 Rep Rounds For Time
Squat cleans (m = 65/95/135, w = 45/65/95)
Cal Row
All reps are team totals. 1 partner working at a time. Partners may partition the cleans any way. Each partner must row a minimum of 5 cals each round.
Post time to complete the WOD. Ex: 15:08 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. 12 Minute EMOM:
1st: 5 GHD situps
2nd: 5x (downward dog + upward dog)
3rd: 15 seconds False grip hold
B. For Time [12 Minute Time Cap]:
20 Ring Rows
40 Strict Press (m = 45/75/95, w = 35/55/65)
20 Ring Rows
*Every Minute On the Minute – 10 Jumping Lunges
Post time to complete WOD. Ex: 10:15 L3
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
† (Rx+ = 8 Strict HSPU)
Post rounds and reps for the WOD. Ex: 7 + 4 Rx.
And coming tomorrow…
A. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Barbell weight (65/95/115, 45/65/80)
Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3
And coming tomorrow…
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (205/135)
10 Burpee pull-ups
B. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
Score time for the WOD and total DUs part B. Ex: 9:50 Rx, 212.
And coming tomorrow…
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Barbell weight (65/95/115, 45/65/80)
Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Thruster: 5 sets of 2 reps. Working up to a heavy set of 2.
B. “Flux”
4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg
4 Minutes Rest
4 minute AMRAP
2 Rounds
11 Thrusters (m = 65/95/125, w = 45/65/85)
15/12 Cal Row
Then… AMRAP Burpees over erg
Post load for thruster and total reps of burpees. Ex: 175#, 18 L2.
And coming tomorrow…
A. 5 Rounds [12 Minute Time Cap]:
3 Power Clean (205/135)
10 Burpee pull-ups
B. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
Score time for the WOD and total DUs part B. Ex: 9:50 Rx, 212.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
WORKOUT 13.4
A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.
B. CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-…
Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled weight (95/65), L1 weight (65/45).
Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx
And coming Saturday…
Partner WOD
3 Rounds For Time
12 Tire Flips (200#)
2x100m Sprint
21 Dumbbell Bench Press (m = 35’s/50’s, w = 25’s/35’s)
2x100m Sprint
50m Mini Sled Push (m = 50/75, w = 25/50#)
2x100m Sprint
All reps and distances are team totals. Only 1 partner working at a time. Rounds and repetitions may be partitioned anyway. For the 2x100m sprints, this is a relay. 1st partner completes 100m and tags partner to start 2nd 100m sprint. Once both 100m sprints are finished, partners advance to next movement. 40m sled push can be divided anyway so long as only 1 person is pushing at a time.
Post time to complete the WOD. Ex: 18:40 Rx+
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Turkish get ups ladder. 4 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30, 35, 50, 70#
KBs: 18, 26, 35, 44, 53, 70#
B. 4 Rounds for Time [15 Minute Time Cap]
6 Turkish get ups (20/12kg)
15 Wallballs (20/14) to 10ft
Rest 1 minute between rounds
Post time for WOD. Ex: 10:45 Rx
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Stretch & Mobility- Michael
5,6p: Open Gym- Neal
