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Category Archives: WOD

TUES 04.21.20

By | WOD, Yoga | No Comments

Coach Mohammed


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Mohammed
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)

Bodyweight
A. Tempo Push Ups

3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank

Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols

Post time for WOD. Ex: 9:49 Rx


And coming tomorrow...

AMRAP 20
15 Push Ups
20 V-Ups
20 Star Jumps
25 Push Ups
30 Russian Twists (R+L=1)
30 Air Squats
35 Push Ups
40 Straight Leg Raises
40 Burpees
45 Push Ups
50 Sit Ups
50 Squat Jumps

Post rounds and reps in the AMRAP Ex: 1+176 Rx


MON 04.20.20

By | WOD | No Comments

Will


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

A. Bulgarian Split Squats
5 x 6/6

B. For Time: [14min cap]
50 Dumbbell Deadlifts (50's/35's)
50 AbMat Sit-ups
50 Box Step-ups
50 1-Arm Dumbbell Thrusters (50/35)

Bodyweight
B. For Time: [14min cap]

50 Single Leg Alt Airplane Rotations
50 AbMat Sit-ups
50 Lunges
50 Sprawl Jumping Squat

Post time for the WOD. Ex: 9:20 Rx.

And coming tomorrow...

A. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)

Bodyweight
A. Tempo Push Ups

3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank

Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols

Post time for WOD. Ex: 9:49 Rx

FRI 04.17.20

By | WOD, Yoga | No Comments

Lewis


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil's Press (50's/35's)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row

3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.



And coming Saturday...

A. Floor Press
3 sets max reps
Rest 3 minutes between sets
Dumbbell weight (50's/35's)

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 1-Arm Dumbbell Hang Clean and Jerk (50/35)
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Bodyweight
A. Tempo Push Ups

3 sets max reps at tempo 2121
Rest 3 minutes between sets

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 Hand Release Push Ups
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Post time for WOD. Ex: 14:12 Rx

Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista


And coming Sunday...

A. 2 Rounds [10min cap]
18 Weighted Straight Leg Sit Ups (50/35)
15 Dumbbell Squat Clean (50's/35's)
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 10-15 Bent Over Row (50's/35's)
Min 3: 20-35 Air Squats

Bodyweight
A. 2 Rounds [10min cap]

18 Straight Leg Sit Ups
30 Squat Jumps
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 8-12 Chair Pull Ups
Min 3: 20-35 Air Squats

Post time for WOD Ex: 5:20 Rx


Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista



THUR 04.16.20

By | WOD, Yoga | No Comments

Coach Damon


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Mohammed
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

AMRAP 20
10 V-ups
240 ft Shuttle Sprint
10 V-ups
120 ft Broad Jumps
10 V-ups
60 ft Bear Crawl (Rx+ = Handstand Walk)

Post total rounds and reps of AMRAP.
Ex: 3+20 Rx


And coming tomorrow...

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil's Press (50's/35's)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row

3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.

WED 04.15.20

By | WOD | No Comments

Sarah


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. Handstands EMOM 15 (30 sec work: 30 sec rest)
Min 1: Crow
Min 2: Headstand
Min 3: Handstand

B. Rep Rounds For Time [24min cap] 2-4-6-8-10-12-14-16-18-20
Kettlebell Swings (53/35)
Weighted Jumping Lunges (53/35)
Burpees

Bodyweight
B. Rep Rounds For Time [24min cap]

2-4-6-8-10-12-14-16-18-20
Broad Jumps
Jumping Lunges (R+L=1)
Burpees

Post time for the WOD. Ex: 18:20 Rx


And coming tomorrow...

AMRAP 20
10 V-ups
240 ft Shuttle Sprint
10 V-ups
120 ft Broad Jumps
10 V-ups
60 ft Bear Crawl (Rx+ = Handstand Walk)

Post total rounds and reps of AMRAP.
Ex: 3+20 Rx

TUES 04.14.20

By | WOD | No Comments

Cameron


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Mohammed
6:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50's/35's)
Min 4: Handstand Push Ups (Rx+ = strict)

C. Practice Front Splits for 10 minutes

Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)

Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx


And coming tomorrow...

A. Handstands EMOM 15 (30 sec work: 30 sec rest)
Min 1: Crow
Min 2: Headstand
Min 3: Handstand

B. Rep Rounds For Time [24min cap] 2-4-6-8-10-12-14-16-18-20
Kettlebell Swings (53/35)
Weighted Jumping Lunges (53/35)
Burpees

Bodyweight
B. Rep Rounds For Time [24min cap]

2-4-6-8-10-12-14-16-18-20
Broad Jumps
Jumping Lunges (R+L=1)
Burpees

Post time for the WOD. Ex: 18:20 Rx


MON 04.13.20

By | WOD | No Comments

Coach Mohammed


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

A. Tempo Squat
4 sets of 5 reps at tempo 4241
Complete 1 set E3MOM
Dumbbell weight (50's/35's)

B. For Time [11min cap]
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Bodyweight
A. Tempo Split Squats

4 sets of 4/4 reps at tempo 2221
Complete 1 set E3MOM

Post time for the WOD. Ex: 6:33 Rx


And coming tomorrow...

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50's/35's)
Min 4: Handstand Push Ups (Rx+ = strict)

C. Practice Front Splits for 10 minutes

Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)

Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx