WORKOUT OF THE DAY

Category Archives: Yoga

FRI 04.09.21

By | Partner WOD, WOD, Yoga | No Comments

Damon


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
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: Open Gym- Mohammed
6:00p: Zoom Open Gym- Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9') (Rx+ = 11/10')
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

At Home
A. EMOM 12

Odd: 4 DB Clean & Jerk (50’s/35’s)
Even: 6 DB Lat Pull Over (50/35)

B. For Time [12min cap]
40 1-Arm DB Thruster (50/35)
40 DB Bent Row (50’s/35’s)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell

Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+



And coming Saturday...

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]

6 Box Jumps (m = 20/24/30, w = 16/20/24)** -- Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) -- Partner handstand hold
12 Toes to Bar -- Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

At Home
Partner WOD
12 Rounds [24 Minute Cap]

6 Broad Jumps (4/3ft)** -- Partner holds dumbbells farmer’s carry (50’s/35’s)
9 DB Front Squats (50’s/35’s) -- Partner handstand hold
12 Straight Leg Raises -- Partner holds dumbbells front rack (50’s/35’s)

Post time to complete WOD. Ex: 14:10 L3


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: Yoga- Monica Miller


And coming Sunday...

A. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Airdyne or Ski
Minute 3: 20 sec Max Slam Balls (20/15) (Rx+ = 30/20)
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)

At Home
A. EMOM 12

Minute 1: 20 sec Max 20ft Shuttle Sprints
Minute 2: 20 sec Max Double Unders
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max Weighted Straight Leg Situps (50/35)

B. 4 Rounds [16min cap]
200m Run
10 Dumbbell Power Cleans (50’s/35’s)
100m DB Front Rack + Farmer’s Carry (50’s/35’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 L3


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 04.02.21

By | Partner WOD, WOD, Yoga | No Comments

Glenn


Today's schedule

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

A. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats

At Home
A. Single Leg Tempo Deadlift:

5 x 3/3 at Tempo: 3033

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+



And coming Saturday...

Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:

40/30 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk (135/95) (Rx+ 155/105)

1 Minute Rest Between Each Round

All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.

Post total Clean & Jerk. Ex: 68 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: Yoga- Monica Miller


And coming Sunday...

A. EMOM 12
Min 1: 5 GHD Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip Ring Hold

B. For Time [12 Minute Cap]
20 Ring Rows
40 Bench Press (95/65) (Rx+ 115/75)
20 Ring Rows
[EMOM including 0:00 complete 10 Jumping Lunges]
At Home
A. EMOM 12

Min 1: Weighted Straight Leg Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip DB Bent Over Hold

B. For Time [12 Minute Cap]
20 DB Bent Over Row (50’s/35’s)
40 DB Glute Bridge Floor Press (50’s/35’s)
20 DB Bent Over Row
[EMOM including 0:00 complete 10 Jumping Lunges]
Post time to complete WOD. Ex: 10:15 Rx+


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 03.26.21 Open 21.3!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Scott O


Today's schedule

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

Workout of the Day (WOD)

OPEN WORKOUT 21.3
For total time:

15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups

OPEN WORKOUT 21.4
Complete the following complex for
max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the
completion of 21.3.

Time cap: 7 min.

Score time for 21.3 and load for 21.4. Ex: 12:30, 235 Rx


And coming Saturday...

Partner WOD
For Time: [20min cap] 3-6-9-12-15-18-21-24-27-30

Cal Row
Burpees Over The Rower

At Home
Partner WOD
For Time: [20min cap]

400m Relay To Start Each Round
3-6-9-12-15-18-21-24-27-30
Burpees

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 18:40 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: Yoga- Monica Miller


And coming Sunday...

“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40")
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer's Carry (53/35's)

At Home
3 Rounds [22min cap]

20 DB Cleans (50’s/35’s)
8 Burpees Broad Jumps (4/3ft)
35 AbMat Sit Ups
100 m DB Farmer's Carry (53/35's)

Post time for the WOD. Ex 16:10 Rx+


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 03.19.21 Open 21.2!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Liza


Today's schedule

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

Workout of the Day (WOD)

OPEN WORKOUT 21.2 is 17.1
For time: [20min cap]

10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54)
♀20-lb. dumbbell, 20-in. box (step-ups permitted)
♂35-lb. dumbbell, 20-in. box (step-ups permitted)
Foundations (Ages 16-54)
♀10-lb. dumbbell, burpee only
♂20-lb. dumbbell, burpee only

Post time to complete the WOD or total reps completed. Ex: 15:40 Rx


And coming Saturday...

Partner WOD
AMRAP 20

10 Rounds
400m Run

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

At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 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 20

10 Rounds
400m Run

While partner is running complete AMRAP of:
10 DB Sumo Deadlift High Pull (50/35)
10 Straight Leg Raises
10 DB Goblet Squats (50/35)

Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 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: Yoga- Monica Miller


And coming Sunday...

A. 4 Rounds For Time [20min cap]
300m Single DB Farmer's Carry (50/35)
12 Straight Leg DB Sit Ups (50/35)

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post time for the WOD and total thrusters and total shuttle sprints. Ex: 14:30 Rx, 67, 92 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Michael

FRI 03.12.21 Open 21.1!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

Coach Mohammed


Today's schedule

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

Workout of the Day (WOD)

OPEN WORKOUT 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

WORKOUT VARIATIONS
Rx’d (all ages)
♀ and ♂ perform wall walks and
double-unders
Scaled (all ages)
♀ and ♂ perform scaled wall
walks and single-unders
Foundation (all ages)
♀ and ♂ perform bear crawls
and jumping jacks

Post time to complete the WOD or reps completed in the time cap. Ex: 389 Rx


And coming Saturday...

Partner WOD [28min Cap] 2 Rounds
40/30 Calorie Row
40 Pull Ups
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

At Home
Partner WOD [28min Cap] 2 Rounds

400m Run (200m Relay)
40 DB Bent Row (50’s/35’s)
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Single Arm Thrusters (50/35)

Post time for the WOD. 22: 10 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit- Mohammed
11:45a: Yoga- Monica Miller


And coming Sunday...

A. Yoke Carry
5 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

At Home
A. Mixed Farmer’s and Overhead Carry

5 sets of (12x10ft) or (2x20m)

B. 4 Rounds [12min cap]
15 Broad Jumps (4/3ft)
12 DB Deadlifts (50’s/35’s)
9 Weighted Straight Leg Sit Ups (50/35)

Post time for the WOD. Ex: 7:01 Rx.


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Priscila

FRI 03.05.21

By | Partner WOD, WOD, Yoga | No Comments

Camille


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
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)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx




And coming Saturday...

Partner WOD
AMRAP 30

100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

At Home
Partner WOD
AMRAP 30

100 DB Thruster (50/35)
80 DB Deadlift (50’s/35’s)
60 DB Power Cleans (50’s/35’s)
40 DB Shoulder to Overhead (50’s/35’s)
20 DB Ground to Overhead (50’s/35’s)
1200m Run
80 Sit Ups
60 DB Bent Row (50’s/35’s)
40 Lateral Burpees Over DB
20 Devil’s Press (50’s/35’s)

Post total reps completed in AMRAP. Ex: 644 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: Yoga- Monica Miller


And coming Sunday...

A. EMOM 16
Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Power Box Jumps (increasing height each round)
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53’s/35's)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20") (50/35)

At Home
A. EMOM 16

Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Broad Jumps
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m DB Farmers Carry (50’s/35's)
20 Glute Bridge Floor Press (50’s/35’s)
100m DB Front Rack Carry
20 DB Lunge Steps (50/35)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Michael

FRI 02.26.21

By | Partner WOD, WOD, Yoga | No Comments

Priscila


Today's schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
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)

A. Back Squat
4 x 8
Work to a heavy set of 8

B. AMRAP 10
5 Front Squat (135/95)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

At Home
A. Tempo DB Bulgarian Split Squat

4 x 5/5 at 3131 as heavy as possible

B. AMRAP 10
5 DB Squat (50’s/35’s)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

**Scale Handstand Hold
30 sec Wall Supported Handstand Hold
30 sec Pike Handstand Hold (w/ feet on a box)
30 sec Plank Hold

Post load for squat and rounds completed for the AMRAP. Ex: 305#, 7+8 Rx.




And coming Saturday...

Partner WOD [22min cap]
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

At Home
Partner WOD [22min cap] 5 Rounds

120 Double Unders
36 DB Power Clean (50’s/35’s)

1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.

Post time for the WOD. Ex: 16:28 Rx.


Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit- Mohammed
11:45a: Yoga- Monica Miller


And coming Sunday...

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) or 24 Lateral Lunges
20/15 Push Ups

B. Banded Hip/Shoulder Stretches

Post time to complete the WOD. Ex: 9:48 Rx.


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Michael