6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: In 20 minutes working up to a heavy single.
B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest
Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).
And coming tomorrow… Bring-A-Friend Day!!
A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest
B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row
Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.
Post highest round completed by both partners and addition reps. Ex: 9 rounds + 20 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Champion Test”
The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.
Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest
Repeat for round 2
Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.
At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “Annie” [15 Minute Time Cap]
50-40-30-20-10
Double Unders
AbMat Situps
Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx
And coming tomorrow…
“Champion Test”
The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.
Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest
Repeat for round 2
Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.
At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.
B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run
Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx
And coming Saturday…
9am and 10am Class: Partner WOD
30 Rounds For Time [24 Minute Time Cap]
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees
All rounds and reps are team totals and movements may be completed in a leap frog with one partner working at a time.
Score is time to complete WOD or rounds and reps if time capped. Ex: 17:10 Rx.
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit/Lurong “The Motivator”- Travis
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.
B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar
Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.
B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run
Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
**Wear long socks or pants to protect your shins when climbing rope.
Post load for Deadlift. Post total rounds for AMRAP. Ex: 415#, 7 + 4 Rx+.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.
B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar
Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk
B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty
At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.
Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets same weight across. (80% of 1 rep max). Max reps on final set.
B. Team WOD
3 Rounds For Time
200m Row
12 Pushups
20m Sled Pull (m = 135/180, w = 90/135)
20m Sprint
Rest 2 minutes
All rounds and distances are individual totals. 1st teammate starts on the row, when complete they advance to the pushups and 2nd teammate starts on the row. The team moves through each round in a conga line.
Post load and reps for back squat and time to complete the WOD. Ex: 285#, 6 reps, 11:55 Rx+.
And coming tomorrow…
A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk
B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty
At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.
Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.
B. 3 Rounds For Time [15 minute time cap]:
60 Double-Unders
30 Wallballs (20/14) to 10ft
15 Deadlifts (185/125) or (65% Part A.)
Post load for Deadlift and time to complete WOD Ex: 295#, 9:45 Rx
And coming Saturday…
9am and 10am Class: Partner WOD
Team of 2
20 minute AMRAP with Static Holds
20 Pullups while partner holds elbow plank
10 Power Cleans (135/95) while partner dead hangs on pullup bar
200m Run
All reps are team totals. One partner working at a time while the other is in a static hold. Both partners run at the same time and once both are finished they may start the next round.
Score is total number of pullups and power cleans completed (30 points per round). Ex: 189 Rx.
9a: All Levels CrossFit- Ellen
10a: All Levels CrossFit- Ellen
11a: All Levels CrossFit/Lurong “Nautical Nancy”- Ellen
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.
B. Partner WOD
2 rounds with 2 minutes at each station:
Dumbbell Hang Power Clean (m = 35/50, w = 25/35)
Box Jumps (m = 24/30, w = 20/24) (step downs only)
20ft Foot Hand Crawl
AbMat Situps
Row for Cal
Post box jump height and total reps from WOD. Ex 36”, 302 Rx+
And coming tomorrow…
A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.
B. 3 Rounds For Time [15 minute time cap]:
60 Double-Unders
30 Wallballs (20/14) to 10ft
15 Deadlifts (185/125) or (65% Part A.)
Post load for Deadlift and time to complete WOD Ex: 295#, 9:45 Rx