WORKOUT OF THE DAY

FRI 02.19.21

By | Partner WOD, WOD, Yoga | No Comments

Gen


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)

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.


And coming Saturday...

“Heat Treating”
Partner WOD
AMRAP 20

3 Hang Power Clean (135/95)
6 Front Squats (135/95)
9 Shoulder to Overhead (135/95)
12 DB Snatch (50/35)
15 T2B

At Home
Partner WOD
AMRAP 20

3 DB Hang Power Clean (50’s/35’s)
6 DB Front Squats (50’s/35’s)
9 DB Shoulder to Overhead (50’s/35’s)
12 DB Snatch (50/35)
15 Straight Leg Raises

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

Post rounds + reps completed. Ex: 10+20 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. Strict Pullups: 1 set of max reps

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

At Home
A. DB Curls:
1 set of max reps

B. For Time
400m Run
30 DB Squat (50’s/35’s)
30 DB Deadlift (50’s/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- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit- Michael
12n: Stretch & Mobility- Michael

THUR 02.18.21

By | Partner WOD, WOD | No Comments

Coach Mohammed


Today's schedule

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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD [20min cap] 2 Rounds
40/30 Cal Row*
35 Med Ball Sit Ups (20/14)
30 Pull Ups
25 Goblet Squats (70/53)
20 Burpees

At Home
A. 400m Run or 180 speed step


B. Partner WOD [20min cap] 2 Rounds
400m Relay or 180 speed step
25 Weighted Sit Ups (50/35)
30 DB Bent Row (50’s/35’s)
20 DB Squats (50’s/35’s)
20 Burpees

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching. *(partner not rowing holds medball in a wall sit)

Post time for 500m Row and time for the WOD
Ex: 1:36, 21:40 Rx


And coming tomorrow...

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.


WED 02.17.21

By | WOD | No Comments

Hailey


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Michael
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- Jeannette
6:00p: Zoom CrossFit- Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

Death By E2MO2M [30min cap]
8 Burpee Box Jump Overs (24/20)
8 Hang Power Snatch
8 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

At Home
Death By E2MO2M [30min cap]

8 Burpee Broad Jumps (4/3ft)
8 Alt DB Hang Power Snatch (50/35)
8 DB Thrusters (50’s/35’s)

Score the rounds and reps completed before capped. Ex: 8+18 Rx+


And coming tomorrow...

A. 500m Row

B. Partner WOD [20min cap] 2 Rounds
40/30 Cal Row*
35 Med Ball Sit Ups (20/14)
30 Pull Ups
25 Goblet Squats (70/53)
20 Burpees

At Home
A. 400m Run or 180 speed step


B. Partner WOD [20min cap] 2 Rounds
400m Relay or 180 speed step
25 Weighted Sit Ups (50/35)
30 DB Bent Row (50’s/35’s)
20 DB Squats (50’s/35’s)
20 Burpees

All reps are team totals. 1 partner working at a time. Partners must complete a minimum of 5 burpees before switching. *(partner not rowing holds medball in a wall sit)

Post time for 500m Row and time for the WOD
Ex: 1:36, 21:40 Rx

TUES 02.16.21

By | WOD | No Comments

Coach Cameron


Today's schedule

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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Snatch
15min to work to a 1RM

B. E4MOM 20
2 Front Squat
9 Kettlebell Swings (53/35)
15 sec Candlestick Hold

Complete 1 round every 4 minutes and rest the remainder of the time. Increase the weight on the squat each round building to a heavy set of 2.

At Home
A. Double DB Power Snatch + Filly Overhead Squat

4 sets of 2 + 2/2

B. E4MOM 20
4/4 DB Bulgarian Split Squat
9 Dumbbell Swings (50/35)
15 sec Candlestick Hold

Post load for snatch and squat. Ex: 190#, 315#


And coming tomorrow...

Death By E2MO2M [30min cap]
8 Burpee Box Jump Overs (24/20)
8 Hang Power Snatch
8 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

At Home
Death By E2MO2M [30min cap]

8 Burpee Broad Jumps (4/3ft)
8 Alt DB Hang Power Snatch (50/35)
8 DB Thrusters (50’s/35’s)

Score the rounds and reps completed before capped. Ex: 8+18 Rx+


MON 02.15.21

By | WOD | No Comments

Damon


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14)

At Home
A. Scuba Steve

AMRAP 5
21-15-9
Wall Balls (20/14)
Dumbbell Cleans (50’s/35’s)
Rest 5 minutes
AMRAP 5
21-15-9
Dumbbell Cleans (50’s/35’s)
Burpees Over the DB
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the DB
Wall Balls (20/14)

B. 3-Way Hamstring Stretch

Post total reps completed. Ex: 285 Rx.



And coming tomorrow...

A. Snatch
15min to work to a 1RM

B. E4MOM 20
2 Front Squat
9 Kettlebell Swings (53/35)
15 sec Candlestick Hold

Complete 1 round every 4 minutes and rest the remainder of the time. Increase the weight on the squat each round building to a heavy set of 2.

At Home
A. Double DB Power Snatch + Filly Overhead Squat

4 sets of 2 + 2/2

B. E4MOM 20
4/4 DB Bulgarian Split Squat
9 Dumbbell Swings (50/35)
15 sec Candlestick Hold

Post load for snatch and squat. Ex: 190#, 315#

FRI 02.12.21

By | Partner WOD, WOD, Yoga | No Comments

Megan


Today's schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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. 15 Rounds [20min cap]
5 Burpees to 6" target
20 Double Unders

B. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15)

Post time for the WOD. Ex: 10:19 Rx.



And coming Saturday...

Partner WOD
3 Rounds [25min cap]

400m Relay
8 Power Snatch (120/85) (Rx+135/95)
20 Burpee Box Jumps (24/20")
8 Clusters (120/85) (Rx+135/95)
16 Chest to Bar Pull Ups (Rx+ BMU)

At Home
Partner WOD
3 Rounds [25min cap]

400m Relay
8 DB Power Snatch (50’s/35’s)
20 Burpee Broad Jumps (4/3ft)
8 DB Clusters (50’s/35’s)
16 DB Bent Row (50’s/35’s)

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

Post time to complete the WOD. Ex: 20:21 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. Push/Pull
EMOM 10
Odd: 8 Strict Chin Ups
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
25 Russian KBS (70/53)
25 Sit ups
250m Row
25 Sit ups

At Home
A. EMOM 10

Odd: 8 DB Curls (50’s/35’s)
Even: 5/5 Seated DB Arnold Press

B. AMRAP 18
18 Double DB Russian Swings (50’s/35’s)
25 Sit ups
50 Mountain Climbers (R+L=1)
25 Sit ups

Post rounds and reps for AMRAP. Ex: 4+30 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

THUR 02.11.21

By | WOD | No Comments

Kris


Today's schedule

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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]

50/40 Cal Row
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
50/40 Cal Row

At Home
A. DB Curls

3 sets of 6/6

B. Partner WOD
For Time [24min cap]

600m Relay
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Broad Jumps (4/3ft)
40 DB Power Cleans (50’s/35’s)
40 Broad Jumps (4/3ft)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
600m Relay

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.


And coming tomorrow...

A. 15 Rounds [20min cap]
5 Burpees to 6" target
20 Double Unders

B. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15)

Post time for the WOD. Ex: 10:19 Rx.