6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.
B. 6 Rounds for time:
5 Toes-to-bar
10 Wallballs (20/14)
15 Double Unders
Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx
And coming tomorrow…
A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups
Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD): BRING-A-FRIEND DAY!!
A. 500m Row For Time
B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Front Squats (45/35)
REST 1 minute
2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx
And coming tomorrow…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20”) (step downs only)
Double Unders
Cal Row
Complete all 8 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 175, 52 Rx
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8p: Open Gym- Richard
Workout of the Day (WOD)
A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)
B. 24-18-12-6 Rep Rounds For Time:
Front Squats (m = 105/145, w = 70/100)
Toes to bar
Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+
And coming tomorrow…
A. Deadlift: 3 rep max
B. 5 Rounds
15 Burpees
50 Double Unders
Post load for deadlift and time to complete WOD. Ex: 405#, 10:48 Rx
Richard started Coaching at CFM this past winter so hopefully you’ve had a chance to have a few classes with him. A Yoga enthusiast, and soon to be yoga instructor as he works through his teaching certification, he brings that knowledge to movement and mobility in the CrossFit classes he coaches. Welcome to the team, Richard! Name/Nicknames: Richard aka RichBo aka #BowFlex Age: 33 How long coaching CrossFit? 2 years Other coaching certifications: Level 1 CrossFit Certificate; Level 2 CrossFit Certificate; USA Volleyball Impact CAP 1 Certification. Currently pursuing my RYT 200 hour Yoga Teacher Certification I actually left Corporate America 4 months ago….I currently teach CF full-time now as well as some other endeavors in the fitness industry. Athletic background/achievement: Competitive Indoor Volleyball Player How long doing CrossFit: 5 years Favorite CrossFit movement or workout & score/time/load:Favorite movement: Snatch (80 kg) Favorite WOD: Amazing “Grace” aka Barbell for Boobs: 3:38 Rx. Favorite movement to coach: Snatch In my spare time I enjoy: Playing competitive volleyball. Practicing yoga. Reading, learning and growing. I also love a good movie. Favorite quote: “I’d rather you be quiet/humble and surprise me than talk a big game and disappoint the hell out of me!” Advice to new CrossFitters: LEARN. Learn how to do the movements correctly. Be RELENTLESS about your technique and form. And don’t ever stop learning. Do the work, and all else will come.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.
B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+
And coming tomorrow…
A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.
B. 10 Minute AMRAP
10 Burpees
25 Double Unders
Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Push Jerk: 5-4-3-2-1. Working up to a heavy single.
B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)
Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.
And coming Saturday…
Partner WOD
6 Rounds For Time:
60 Double Unders
30 Calorie Row
15 Medball Front Squats (20/14)
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: In 12 minutes working up to a heavy set of 3.
B. 21-15-9 Rep Rounds [15 minute time cap]:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)
Post load for Front Squat and time for WOD. Ex: 245#, 8:40 Rx.
And coming tomorrow…
A. Power Clean: 2-2-2-2-2 Working up to a heavy double touch and go.
B. Teams of 2, 20 Minute AMRAP:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans
Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155
Post load for Clean and total reps from WOD: 250#, 312 Rx.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean
1 Front Squat
B. “The Admiral” [25 Minute Time Cap]
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24/20)
Post load for Clean Complex and time for WOD. Ex: 245#, 14:55 Rx.
And coming tomorrow…
5 Rounds For Time: [30 minute time cap]
5 Strict Handstand Pushups
10 Power Cleans (135/95)
15 Burpees
20 Kettlebell Swings (24/16kg)
Rest 2 minutes between rounds
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Front Squat: 3 sets of 5. Worksets. Max reps final set.
B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.
load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx
And coming tomorrow…
A. Muscle Up: In 10 minutes work on strict muscle up transitions.
B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Hand Stand Pushups
10 Muscle-Ups
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Front Squat: In 15 minutes work up to a 3 rep max Front Squat.
B. For Time: [20 minute time cap]
Open: 1000m Row
4 Rounds
8 Chest-to-bar pullups
8 Kettlebell Swings (32/24kg)
8 Front Squat (135/95)
Post load for Front Squat and time to complete WOD. Ex: 205# , 10:25 Rx.
And coming tomorrow…
A. Power Snatch: In 10 minutes work up to a heavy single.
B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (115/85)
20 Double-Unders
Rest 3:00
4 minute AMRAP:
4 Power Snatches (95/65)
20 Double-Unders
Rest 4:00
5 minute AMRAP:
5 Power Snatches (75/55)
20 Double-Unders
Post load for Snatch and rounds and reps completed each AMRAP.
Ex: 185#, 3 / 4+3 / 6+12 Rx
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Ellen
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Front Squat: In 15 minutes work up to a heavy set of 5.
B. For Time: [20 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees
Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx
And coming tomorrow…
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Team Yard Work
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal
Post load for Deadlift and total team reps. Ex: 400#, 318 Rx