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Category Archives: Yoga

TUES 05.26.20

By | WOD, Yoga | No Comments

Coach Damon


Today's schedule

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

Workout of the Day (WOD)

A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Bodyweight
A. Single Leg Tempo Airplanes

4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups

Post time for WOD Ex: 9:25 Rx


And coming tomorrow...

A. AMRAP 12
6 DB Thrusters (50's/35's)
6 Burpees Over Dumbbell
36 Double Unders
3 Devil's Press (50's/35's)

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 25 Plank Jacks

Bodyweight
A. AMRAP 12

8 Lateral Lunges
6 Burpees Over Dumbbell
36 Double Unders
3 Inverted Burpees

Post rounds for the AMRAP. Ex: 6+26 Rx


FRI 05.22.20

By | WOD, Yoga | No Comments

Brandon K.


Today's schedule

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

Workout of the Day (WOD)

For Time [6min cap] 30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Dumbbell Power Clean (50's/35's)
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Filly Overhead Squat (50's/35's)
Burpees Over Dumbbell

Bodyweight
For Time [6min cap] 30-20-10

Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Star Jumps
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Lateral Lunges
Burpees Over Towel

Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.



And coming Saturday...

A. AMRAP 15
21 Bowtie Thrusters (50/35)
15 Box Jumps (24/20)
9 DB Push Press (50/35's)

B. Fast Eddie's Lucky 7's
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches (elbows touch knees, feet off the ground)
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4min

Bodyweight
A. AMRAP 15

21 Squat Jumps
15 Box Jumps (24/20)
9 Handstand Push Ups

Post rounds for the AMRAP. Ex: 5+28 Rx


Saturday Schedule

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


And coming Sunday...

A. Handstand Walk
Practice HS Walk progressions for 10 minutes

B. For Time [18min cap] 40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)

Bodyweight
B. For Time [16min cap] 40-30-20-10

Broad Jumps
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)

Post time for the WOD. Ex: 25:40 Rx.


Sunday Schedule

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



THUR 05.21.20

By | WOD, Yoga | No Comments

Ian


Today's schedule

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

Workout of the Day (WOD)

4 Rounds [24min cap]
400m Run
10/10 Dumbbell Bent Over Row (50/35)
100 Double Unders
10/10 1-Arm DB Sumo Deadlift High Pull (50/35)

Bodyweight
4 Rounds [24min cap]

400m Run
10 Seated Towel Row
100 Double Unders
20 Star Jumps

Post time for the WOD. Ex: 21:20 Rx


And coming tomorrow...

For Time [6min cap] 30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Dumbbell Power Clean (50's/35's)
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Filly Overhead Squat (50's/35's)
Burpees Over Dumbbell

Bodyweight
For Time [6min cap] 30-20-10

Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes
For Time [6min cap] 25-20-15
Star Jumps
Push Ups
Rest 3 minutes
For Time [6min cap] 20-15-10
Lateral Lunges
Burpees Over Towel

Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.

TUES 05.19.20

By | WOD, Yoga | No Comments

Adam H.


Today's schedule

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

Workout of the Day (WOD)

A. E3MOM for 8 Rounds
200m Run
8 Line Facing Burpees
16 Walking Lunges

B. 1 Mile Run

Post time for the fastest and slowest round of the EMOM and time for the mile.
Ex: 1:55, 2:11, 7:48 Rx.


And coming tomorrow...

A. For Time [15 min cap]
100 Push Ups
Every time you break
15 Air Squats
30 High Knees (R+L=1)

B. EMOM 12
Min 1: Front Scales
Min 2: Airplanes
Min 3: 30 seconds Copenhagen Plank (R/L)

Post time for the WOD. Ex: 10:10 Rx


THUR 05.14.20

By | WOD, Yoga | No Comments

Coach Bri


Today's schedule

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

Workout of the Day (WOD)

A. L-sit Hold
Complete 1 max L-sit Hold for time
Then EMOM 12
Min 1: 10 L-sit Leg Lifts
Min 2: 4/4 L-sit Straddle Lifts
Min 3: 15-30 sec L-sit Hold

B. 3 Rounds [15 min Cap]
400m Run
21 Dumbbell Swings (50/35)
12/12 Bent Over Row (50/35)

B. 3 Rounds [15 min Cap]
400m Run
21 Broad Jumps
9 Burpees

Post time for L-sit and time for the WOD. Ex: 22 sec, 12:14 Rx.


And coming tomorrow...

A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.


4 Reverse Burpees
8 Dumbbell Overhead Reverse Lunges (R) (50/35)
8 Straight Leg Raises
4 Inverted Burpees
8 Dumbbell Overhead Reverse Lunges (L) (50/35)
8 Straight Leg Raises

Post rounds and reps for the AMRAP Ex: 4+12 Rx

TUES 05.12.20

By | WOD, Yoga | No Comments

Matt C.


Today's schedule

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

Workout of the Day (WOD)

A. For Time [20min cap]
25 Dumbbell Sumo Deadlift High Pull (50/35)
50 Burpees Over Dumbbell
100 Dumbbell Overhead Squats (50/35)
50 Box Jumps (24/20)
25 Dumbbell Sumo Deadlift High Pull (50/35)

B. EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)

Bodyweight
A. For Time [20min cap]

25 Star Jumps
50 Burpees Over Towel
100 Lateral Lunges
50 Box Jumps (24/20)
25 Star Jumps

Post time to complete WOD, Ex. 12:48 Rx


And coming tomorrow...

A. 5 Rounds [15min cap]
5 Dumbbell Clusters (50's/35's)
15 Straight Leg Raises
50 Double Unders

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 20/20 sec Pistol Hold
Min 3: Rest

Bodyweight
A. 5 Rounds [15min cap]

4 Inverted Burpees
15 Straight Leg Raises
50 Double Unders

Post time to complete the WOD. 9:21 Rx


FRI 05.08.20

By | WOD, Yoga | No Comments

Damon warming up the hips in a squat stretch


Today's schedule

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

Workout of the Day (WOD)

A. Tempo Front Squat
5 sets of 3 reps at 3330

B. 3 Rounds [15min cap]
20 1-Arm Thrusters (50/35)
20 Dumbbell Swings (50/35)
20 Dumbbell Step Ups (50/35) at (24/20")
10/10 Bent Arm Row (50/35)

Bodyweight
A. Tempo Jumping Air Squats

5 sets of 3 reps at 54X0

B. 3 Rounds [15min cap]
20 Jumping Squats
20 Broad Jumps
20 Box Step Ups (24/20")
10 Chair Pull Ups

Post time to complete WOD Ex: 10:45 Rx


And coming Saturday...

A. Rep Rounds For Time [20min cap] 10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50's/35's)
Directly into
10-9-8-7-6-5-4-3-2-1

Dumbbell Overhead Squat (50/35)
Handstand Push Ups

B. Core Cashout:
Fast Eddie’s Lucky 7’s

(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min

Bodyweight
A. Rep Rounds For Time [20min cap] 10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups
Burpees
Directly into
10-9-8-7-6-5-4-3-2-1

Jumping Lunges (R+L=1)
Handstand Push Ups

Post time to complete the WOD: Ex. 16:31 Rx


Saturday Schedule

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


And coming Sunday...

A. AMRAP 13
10/10 1-Arm Glute Bridge Floor Press (50/35)
30ft 1-Arm Overhead Carry (50/35) (R)
25 Sit Ups
30ft 1-Arm Overhead Carry (50/35) (L)

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 5/5 Seated DB Curl + Arnold Press (50/35)
Min 3: 30 sec L-sit Hold

Bodyweight
A. AMRAP 13

15/10 Push Ups
20 sec Handstand Hold
25 Sit Ups
20 sec Elbow Plank Hold

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 10 Seated Towel Row
Min 3: 30 sec L-sit Hold

Post rounds for the AMRAP. 4+24 Rx


Sunday Schedule

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