Category Archives: Yoga

FRI 08.14.20

By | Partner WOD, WOD, Yoga | No Comments

Carmen


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit- Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

Monkey’s Paw
AMRAP 9

8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest-
AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)

At Home
AMRAP 9

8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest-
AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges

Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx



And coming Saturday...

Partner WOD
For Time [30min cap]

100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups

At Home
Partner WOD
For Time [30min cap]

100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders or Jumping Jacks
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees


All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.

Post time for the WOD. Ex: 22:40 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit- Jeannette
11:45a: All Levels CrossFit- Jeannette


And coming Sunday...

AMRAP 10
10-20-30-40-50-...
Double Unders
3-6-9-12-15-...
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

At Home
AMRAP 10
10-20-30-40-50-...
Double Unders
3-6-9-12-15-...
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges


Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 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 Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


TUES 08.11.20

By | WOD, Yoga | No Comments

Erin


Today's schedule

5a: All Levels CrossFit- Michael
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- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Front Squat
4-4-4-4

B. For Time [20min cap] 50-40-30-20-10
Kettlebell Swings (53/35)
10-20-30-40-50
Wall Balls (20/14)

At Home
A. DB Tempo Squat at 3331

4-4-4-4

B. For Time [20min cap] 50-40-30-20-10
DB Swings (50/35) or Sprawls
6-12-18-24-30
1-Arm DB Thrusters (50/35) or 10-20-30-40-50 Squat Jumps

Post load for front Squat and time for the WOD. Ex: 305#, 15:10 Rx


And coming tomorrow...

A. Push Press
3 x 5 @ 78%

B. AMRAP 10
10 Toes to Bar
5 Power Cleans (135/95)(Rx+165/110)

At Home
A. DB Push Press

3 set of 6 to 8
Or Push Ups 3 sets of Max Reps

B. AMRAP 10
10 V-Ups
5 DB Power Cleans (50’s/35’s) or Burpees

Post load for press and rounds and reps in AMRAP. Ex: 195#, 8 Rx


FRI 08.07.20 31Heroes WOD Saturday!

By | Events, Partner WOD, WOD, Yoga | No Comments

Hailey


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit- Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)

20 Sit Ups
2 Snatches (80% of 1RM)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)

20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10



And coming Saturday...

31Heroes
AMRAP 31

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

At Home
AMRAP 31

8 DB Thrusters (50’s/35’s) or 8/8 Lateral Lunge
6 DB Bent Row (50’s/35’s) or Pulling Movement
11 Box Jumps (24/20) or Jump Over Low Object

400m Run with Dumbbell (50/35) or Backpack

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

8:00a: Heat 1- Michael
9:00a: Heat 2- Michael
10:00a: Heat 3- Jeannette
10:00a: Zoom CrossFit- Jeannette
11:00a: Heat 4- Jeannette


And coming Sunday...

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

At Home
A. Split Stance DB Deadlift

4 x 8/8
add weight each set
Or Airplanes 4 x 8/8

B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 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 Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


FRI 07.31.20

By | WOD, Yoga | No Comments

Lewis


Today's schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Jeannette
4:45p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

For Time [20min cap] 100-80-60-40-20
Double Unders
30-25-20-15-10
Med Ball Sit Ups (20/14)
Hand Release Push Ups

At Home
For Time [20min cap] 100-80-60-40-20

Double Unders or Penguins
30-25-20-15-10
DB Weighted Sit Ups (35/25) or V-Ups
Hand Release Push Ups

Post time to complete the WOD. Ex: 14:10 Rx.



And coming Saturday...

Run, Holley, Run
800m Run
15 Rounds
5 Wall Balls (20/14)
3 DB Push Press (50/35’s)(Rx+HSPU)
1 Power Clean (185/125)(Rx+225/155)
800m Run
15 Rounds
5 Wall Balls
3 DB Push Press
1 Power Clean

At Home
800m Run
15 Rounds
1 DB Thruster (50/35’s) or 2 Squat Jump
3 DB Push Press (50/35’s)(Rx+HSPU) or 3 Push Ups
5 DB Power Clean (50/35’s) or 4 Sprawls
800m Run
15 Rounds
1 DB Thruster (50/35’s) or 2 Squat Jump
3 DB Push Press (50/35’s)(Rx+HSPU) or 3 Push Ups
5 DB Power Clean (50/35’s) or 4 Sprawls

Post time to complete WOD Ex: 33:10 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Carlie
10:30a: Zoom CrossFit- Carlie
11:45a: All Levels CrossFit- Carlie


And coming Sunday...

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

At Home A. DB Bent Row: 1 set of max reps

B. For Time
150 Speed Step
30 DB Squats (50/35’s)
20 DB Deadlifts (50/35’s)

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)


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 Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


TUES 07.28.20

By | WOD, Yoga | No Comments

Brian


Today's schedule

5a: All Levels CrossFit- Michael
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- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

“Cliffhanger”
For Time [18min cap]

40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50's/35's) at 24/20"
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

At Home
For Time [18min cap] 40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50's/35's) at 24/20" or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70's/50's)

Post time for the WOD Ex: 13:10 Rx+


And coming tomorrow...

EMOM 20
Min 1: 8 DB Thrusters (50/35’s)
Min 2: 8 DB Box Step Ups (50/35’s)(24/20)
Min 3: 15/12 Calorie Row (Rx+ 18/15)
Min 4: Rest

At Home
EMOM 20

Min 1: 8 DB Thrusters (50/35’s) or Squat Jumps
Min 2: 8 DB Box Step Ups (50/35’s)(24/20) or Step Ups
Min 3: 12 DB Power Clean (50/35’s) or Mountain Climbers
Min 4: Rest

Score is fewest reps completed each minute.
Ex: 8,8,15 Rx.


FRI 07.24.20

By | WOD, Yoga | No Comments

Updog


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Jeannette
4:45p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit- Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

At Home
A. E3MOM 15

3/3 DB Squat Snatch or 6 PVC Squat Snatch

B. 4 Rounds [15min cap]
100m Run
8 DB Overhead Squats Right Arm (50/35) or 15 Air Squats
100m Run
8 DB Overhead Squats Left Arm (50/35) or 15 Air Squats

Post load for snatch and time for the WOD. 220#, 11:20 Rx



And coming Saturday...

2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (95/65)*
10 Power Snatch (95/65)*

*Rx+ = 135/95

At Home
2 Rounds [26min cap]

100 Double Unders
15 Burpee Box Jump Overs (30/24) or Burpee Tuck Jumps
200m DB Farmers Carry (50’s/35’s) or 60 sec Handstand Hold
15 DB Thrusters (50’s/35’s)* or 25 Squat Jumps
10 DB Power Snatch (50’s/35’s)* or 10 Sprawls

Post time to complete WOD. Ex: 18:50 Rx


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Damon
10:30a: Zoom CrossFit- Damon
11:45a: All Levels CrossFit- Damon


And coming Sunday...

PumpDay
For Time [24min cap] 10-9-8-7-6-5-4-3-2-1

Seated DB Arnold Press
Single Arm DB Row

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

At Home
For Time
10-9-8-7-6-5-4-3-2-1

Seated DB Arnold Press or Handstand Push Ups
Single Arm DB Row or Pulling Movement

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups or Superman Pull Downs
Push Ups

Post time to complete WOD and weight. Ex: 20:14 at 50# 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 Batista
12n: Zoom Yoga- Priscila Baptista
5:00p: Open Gym- Jeannette


TUES 07.21.20

By | WOD, Yoga | No Comments

Liza


Today's schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Back Squat
15min work to 3RM

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups

At Home
A. DB Tempo Squat 5511

Complete 4 sets of 3 reps. Rest 2 minutes between sets.

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups or Pulling Movement

Post load for squat. Ex: 345#


And coming tomorrow...

A. Pistols
In 10 minutes practice progressions for pistols

B. AMRAP 16
4 Power Cleans (135/95)
8 Lateral Burpees Over the Bar
12 Alternating Pistols

At Home
B. AMRAP 16

4 DB Power Cleans (50’s/35’s) or 4 Broad Jumps
8 Lateral Burpees Over the DB
12 Alternating Pistols

Post rounds for the AMRAP. Ex: 8+20 Rx