Category Archives: WOD

FRI 11.13.20

By | WOD, Yoga | No Comments

Lia


Today's schedule

12n: Zoom CrossFit- Brianna
6:00p: Zoom CrossFit- Mohammed

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

At Home
A. E2MOM For 10 Minutes

7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups

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)

At Home
Teams of 3
AMRAP 24

40 DB Bent Row or Pulling Movement
50 DB Facing Burpees
DB Thrusters (50’s/35’s) or Squat Jumps x2
Round 1 – 40 reps
Round 2 – 50 reps
Round 3 – 60 reps
Round 4 – (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

10:30a: Zoom CrossFit- Jeannette


And coming Sunday...

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

At Home
AMRAP 20

200m Run
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

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


Sunday Schedule

10:45a: Zoom CrossFit- Damon
12n: Yoga/Mobility- Priscila Baptista

THUR 11.12.20

By | WOD | No Comments

Brandon B.


Today's schedule

12n: Zoom CrossFit- Michael
6:00p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. AMRAP 6
10 Front Squats (45%)
10 Toes to Bar

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

At Home
A. AMRAP 6

10 DB Front Squats
10 V-Ups

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

At Home
A. E2MOM For 10 Minutes

7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups

Post load for the EMOM. Ex: 195#


WED 11.11.20

By | WOD | No Comments

WIlliam


Today's schedule

12n: Zoom CrossFit- Brianna
6:00p: Zoom CrossFit- Jeannette

Workout of the Day (WOD)

A. Practice Pistols for 10 Minutes
10-10-10-10 (increasing level or weight)

B. AMRAP 5
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

At Home
B. AMRAP 5

40 Double Unders
8 Double DB Power Snatches (35’s/25’s)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

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


And coming tomorrow...

A. AMRAP 6
10 Front Squats (45%)
10 Toes to Bar

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

At Home
A. AMRAP 6

10 DB Front Squats
10 V-Ups

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

TUES 11.10.20

By | WOD | No Comments

Scott O


Today's schedule

12n: Zoom CrossFit- Michael
6:00p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. Back Squat
3 x 3 @ 75%

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35)
10 Deficit Push Ups (1-6”)

At Home
A. DB Tempo Squat

3 x 3 @ 3331
Or Tempo Split Squat
3/3 x 3 @ 33X1

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35) or Airplanes
10 Deficit Push Ups (1-6”)

Post load for back squat. Ex: 325#


And coming tomorrow...

A. Practice Pistols for 10 Minutes
10-10-10-10 (increasing level or weight)

B. AMRAP 5
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

At Home
B. AMRAP 5

40 Double Unders
8 Double DB Power Snatches (35’s/25’s)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

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


MON 11.09.20

By | WOD | No Comments

Luke


Today's schedule

12n: Zoom CrossFit- Michael
6:00p: Zoom CrossFit- Carlie

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. 4 Rounds [14min cap]
8 Strict Press (50%) or Pike Handstand Push Up
12 Jumping Lunges
30 Reverse Crunch

Post load for press and time for the WOD. Ex: 95#, 9:40 Rx.


And coming tomorrow...

A. Back Squat
3 x 3 @ 75%

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35)
10 Deficit Push Ups (1-6”)

At Home
A. DB Tempo Squat

3 x 3 @ 3331
Or Tempo Split Squat
3/3 x 3 @ 33X1

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35) or Airplanes
10 Deficit Push Ups (1-6”)

Post load for back squat. Ex: 325#

FRI 11.06.20

By | Partner WOD, WOD, Yoga | No Comments

Carmen


Today's schedule


6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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)

Rep Rounds For Time [20min cap] 3-6-9-12-15-18-21
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

At Home
Rep Rounds For Time [20min cap] 3-6-9-12-15-18-21

200m run each round
Handstand Push Ups
DB Hang Power Clean (50’s/35’s)
DB Shoulder To Overhead (50’s/35’s)

Post time to complete the WOD or rounds and reps. Ex: 18:15 Rx.



And coming Saturday...

Partner WOD
AMRAP 18
16 Rounds

200m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Deadlift (70/53’s)

At 3, 2, 1… go, 1st partner starts on 200m run and other partner begins the AMRAP. Once 1st partner finishes 200m run they tag their partner to go run to start 2nd round of 200m. Continue rotating runs until 16 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

At Home
Partner WOD
AMRAP 18
16 Rounds

200m Run

While partner is running complete AMRAP of:
10 Alt DB Snatch (50/30)
12 V-Ups
10 DB Deadlift (50’s/35’s)

Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx



Saturday Schedule

12:15p: Yoga- Monica Miller
1:30p: All Levels CrossFit- Jeannette
1:30p: Zoom CrossFit- Jeannette
2:45p: All Levels CrossFit- Michael
4:00p: Open Gym- Michael

And coming Sunday...

A. Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35’s/25's to 24/20”)
Devil's Press (35’s/25’s)

B. EMOM 12
Min 1: Single KB Farmer's Carry (70/53)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: Rest

Post time for WOD. Ex: 15:10 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 Baptista
5:00p: Open Gym- Jeannette

THUR 11.05.20

By | WOD | No Comments

Casey and Sam


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

Workout of the Day (WOD)

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

At Home
A. Single Leg DB Deadlift

4 x 6/6 (increase weight or negative duration each set as form allows. Go from 2-3-4-5 seconds neg)
Touch both heads of the dumbbell to the ground

B. EMOM 12
Min 1: 1 set of DB Bent Row or Pulling Movement
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410


And coming tomorrow...

Rep Rounds For Time [20min cap] 3-6-9-12-15-18-21
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

At Home
Rep Rounds For Time [20min cap] 3-6-9-12-15-18-21

200m run each round
Handstand Push Ups
DB Hang Power Clean (50’s/35’s)
DB Shoulder To Overhead (50’s/35’s)

Post time to complete the WOD or rounds and reps. Ex: 18:15 Rx.