Ryan R.


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- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 5 Rounds For Time [16min cap]
5 Deadlift (225/155)
10 Toes-to-bar
15 Kettlebell Swings (53/35)
45 Double Unders

B. EMOM 8
Min 1: 1 set of Deficit Push Ups (3/2")
Min 2: 20-30 Hollow Rocks

At Home
A. 5 Rounds For Time [16min cap]

5 DB Deadlift (50’s/35’s) or 10 Airplanes
10 Straight Leg Raises
15 DB Swings (50/35) or 10 Sprawls
45 Double Unders or 30 Jumping Jacks

Post time for WOD. Ex: 11:20 Rx.


And coming tomorrow...

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#

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- 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. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch
9 Lateral Burpees Over the Bar
6 Overhead Squat

At Home
A. PVC or DB Snatch Complex E3MOM [12min]

Double DB Power Snatch + Filly Overhead Squat + 1-Arm DB Squat Snatch
4 x 2+2/2+1/1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over DB
18 1-Arm Alt DB Snatch (50/35) or 20 Sprawls
15 Lateral Burpees Over DB
12 1-Arm Alt DB Hang Squat Snatch or 20 Star Jumps
9 Lateral Burpees Over DB
6 Overhead Squat or 20 Squat Jumps

Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.



And coming Saturday...

Partner WOD
For Time [26min cap]

60 Wall Balls (20/14)
50 Box Jumps (24/20)
40 Pull Ups (Rx+ C2B)
50 Kettlebell Swings (53/35)
60 Burpees
50 Cal Row
40 DB Push Press (50/35's)(Rx+ Handstand Push Ups)
50 Box Jumps (24/20)
60 Wall Balls (20/14)

At Home
Partner WOD
For Time [26min cap]

40 1-Arm DB Thruster (50/35) or 60 Lunges
50 Box Jumps (24/20) or Tuck Jumps
40 DB Bent Over Row (50’s/35’s) or Pulling Movement
50 DB Swings (50/35) or Broad Jumps
60 Burpees
500m Run or 150 Double Unders
40 DB Push Press (50’s/35's) or Handstand Push Ups
50 Box Jumps (24/20) or Tuck Jumps
40 1-Arm DB Thruster or 60 Lunges

Post time for the WOD. Ex: 22:10 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...

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)

Farmer Hold Lunges (53/35's)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35's)
-2 min rest-
V-Ups
[22min total time]
B. Banded Hip Stretches

At Home
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)

DB Farmer Hold Lunges (50’s/35's) or Jumping Lunges
-2 min rest-
Russian Twist (50/35 DB) (R+L=2) or Unweighted
-2 min rest-
DB Deadlifts (50’s/35's) or Airplanes
-2 min rest-
V-Ups

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 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


Ryan R


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- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
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)

For Time [15min cap]
10 Devils Press (35/25's) (Rx+ 50/35’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

At Home
For Time [15min cap]

10 Inverted Burpees
400m Run
20 Alt 1-Arm Burpees
400m Run
30 Everest Climbers (R+L=1)
400m Run

Post time for the WOD. Ex: 10:25 Rx.


And coming tomorrow...

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch
9 Lateral Burpees Over the Bar
6 Overhead Squat

At Home
A. PVC or DB Snatch Complex E3MOM [12min]

Double DB Power Snatch + Filly Overhead Squat + 1-Arm DB Squat Snatch
4 x 2+2/2+1/1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over DB
18 1-Arm Alt DB Snatch (50/35) or 20 Sprawls
15 Lateral Burpees Over DB
12 1-Arm Alt DB Hang Squat Snatch or 20 Star Jumps
9 Lateral Burpees Over DB
6 Overhead Squat or 20 Squat Jumps

Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.


Jake


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- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees

At Home
A. E4MOM 16

Min 1: 5 DB Tempo Squats 4411 (50/35’s)
Min 2: 10-15 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
Min 4: Rest

B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx


And coming tomorrow...

For Time [15min cap]
10 Devils Press (35/25's) (Rx+ 50/35’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

At Home
For Time [15min cap]

10 Inverted Burpees
400m Run
20 Alt 1-Arm Burpees
400m Run
30 Everest Climbers (R+L=1)
400m Run

Post time for the WOD. Ex: 10:25 Rx.

Shifali and CK


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- Brianna
12n: Zoom CrossFit- Brianna
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
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. AMRAP 8
12 DB Box Step Overs (50/35’s)(24/20)
18/14 Cal Row
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35's)
18/14 Cal Row

B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks

At Home
A. AMRAP 8

12 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35's) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)

B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx


And coming tomorrow...

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees

At Home
A. E4MOM 16

Min 1: 5 DB Tempo Squats 4411 (50/35’s)
Min 2: 10-15 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement
Min 4: Rest

B. AMRAP 12
50 Double Unders
25 Sit Ups
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx


Taniel


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- Carlie
6:00p: Zoom CrossFit- Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. For Time [16min cap] 18-15-12-9-6-3
Hang Power Cleans (115/75)
Shoulder to Overhead
Toes to Bar

At Home
A. DB or PVC Clean Complex E3MOM [12min]

Power Clean + Front Squat + Squat Clean
4 x 2+2+1

B. For Time [16min cap] 18-15-12-9-6-3
DB Hang Power Cleans (50/35’s) or Sprawl
DB Shoulder to Overhead or Push Up
Straight Leg Raise

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx


And coming tomorrow...

A. AMRAP 8
12 DB Box Step Overs (50/35’s)(24/20)
18/14 Cal Row
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35's)
18/14 Cal Row

B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks

At Home
A. AMRAP 8

12 DB Box Step Overs (50/35’s)(24/20) or 24 Jumping Lunges
200m Run or 50 Mtn Climbers (R+L=1)
-3min Rest-
AMRAP 8
9 DB Thrusters (50/35's) or 5 Inverted Burpees
200m Run or 50 Mtn Climbers (R+L=1)

B. EMOM 8
Min 1: 1 set of Strict Handstand Push Ups
Min 2: 20-40 Hollow Rocks

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx

Hailey


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- 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. Push Press
4-4-4-4

B. AMRAP 16
35 Double Unders
15/12 Cal Row
9 Deadlifts (225/155)(Rx+ 275/185)

At Home
A. DB Push Press or Handstand Push Ups

4-4-4-4
Or
4 sets of max reps HSPU

B. AMRAP 16
35 Double Unders
10/10 Single Arm DB Power Clean (50/35) or 40 Mtn Climbers (R+L=1)
5/5 Single Leg DB DL (50’s/35’s) or 9/9 Single Leg Balance Hops

Post rounds and reps for the AMRAP and load for press. Ex: 4+433 Rx.



And coming Saturday...

Partner WOD
3 Rounds [30min cap]
20 Alternating Clean & Jerks (155/105)
20 Burpees while partner holds bar at deadlift hang
20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack
20 Burpees while partner holds bar overhead

At Home
3 Rounds [30min cap]

20 Alternating DB Clean & Jerks (50’s/35’s) or 20 handstand push ups
20 Burpees while partner holds DBs at deadlift hang or plank hold
20 Wall Balls (20/14) to 10/9 ft while partner holds DBs at front rack or jumping squats and reverse table top hold
20 Burpees while partner holds DBs overhead or handstand hold

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...

A. Bench Press
1-1-1-1-1

B. AMRAP 5
20 Box Jumps (24/20)
20 Push Ups
-2 min rest-
AMRAP 5
15 KB Sumo Deadlift High Pull (70/53)
15 Toes to Bar
-2 min rest-
AMRAP 5
10 Power Clean (135/95)
10 Burpees

At Home
A. DB Bench Press

1-1-1-1-1
Or
1 set of Max Push Ups rest 3 min and repeat

B. AMRAP 5
20 Box Jumps (24/20) or Lunges
20 Push Ups
-2 min rest-
AMRAP 5
15 DB Sumo Deadlift High Pull (50/35) or Sprawls
15 V-Ups
-2 min rest-
AMRAP 5
10 DB Power Clean (50’s/35’s) or 10 Plank Swimmers
10 Burpees

Post load for bench and total reps for the WOD. Ex: 265#, 255 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