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FRI 11.22.19

By | Partner WOD, WOD, Yoga | No Comments

Johnny


Today's schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:15p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 - L-Sit Hold
Min 2/6 - Handstand Hold
Min 3/4 - Pigeon
Min 7 - Straddle Stretch
Min 8 - Butterfly Stretch

Post time for the WOD. Ex: 8:10 Rx.



And coming Saturday...

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

Post total reps of overhead squat and weight. Ex: 28, 115#



Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller


And coming Sunday...

A. Strict Press
3 x 5

B. Partner WOD [20min cap]
50/40 Cal Row
25 Slam Balls (30/20)
40/32 Cal Row
25 Slam Balls (30/20)
30/24 Cal Row
25 Slam Balls (30/20)
20/15 Cal Row
25 Slam Balls (30/20)
15/12 Cal Row
25 Slam Balls (30/20)

All reps are individual totals. One partner working on the row while the other is doing slam balls and then switch. Each round the calories on the row decrease and the slam ball reps stay at 25 per person.

Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx


Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

THUR 11.21.19

By | WOD | No Comments

Mike A.


Today's schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Hang Power Clean
2-2-2-2

B. Partner WOD
AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Medball Passes 6ft (20/14)
30 Hang Power Cleans (60% A.)

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


And coming tomorrow...

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 - L-Sit Hold
Min 2/6 - Handstand Hold
Min 3/4 - Pigeon
Min 7 - Straddle Stretch
Min 8 - Butterfly Stretch

Post time for the WOD. Ex: 8:10 Rx.

WED 11.20.19

By | WOD | No Comments

Amy


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.


And coming tomorrow... Bring-A-Friend Day!!

A. Hang Power Clean
2-2-2-2

B. Partner WOD
AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Medball Passes 6ft (20/14)
30 Hang Power Cleans (60% A.)

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


TUES 11.19.19

By | WOD, Yoga | No Comments

Cary B


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

Post load for deadlift. Ex: 385#

And coming tomorrow...

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.

MON 11.18.19

By | WOD | No Comments

Cary B


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
4 sets of 3

B. AMRAP 10
40 Wallballs (20/14)
30 Snatches (75/55)
20 Burpees Over Bar

Post load for pull ups and rounds for AMRAP. Ex: 55#, 2+20 Rx.


And coming tomorrow...

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

Post load for deadlift. Ex: 385#

FRI 11.15.19

By | Partner WOD, WOD, Yoga | No Comments

Rachel


Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:15p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#


And coming Saturday...

Teams of 3
AMRAP 24

40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)

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

Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller


And coming Sunday...

AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Dumbbell Snatches (50/35)

Post rounds for the AMRAP. Ex: 11+22 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

THUR 11.14.19

By | WOD | No Comments

Ryan


Today's schedule

5a: All Levels CrossFit: Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. AMRAP 6
10 Front Squats (45%)
5 Bar Muscle Ups

B. EMOM 10
Min 1/2 - Pigeon
Min 3/6 - Handstand Hold
Min 4/5 - Lizard
Min 7/10 - V-sit Hold
Min 8/9 - Scorpion

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.


And coming tomorrow...

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 - Scapular Raises
Min 2 - Shoulder Ext Rotation
Min 3 - WY Negative
Min 4 - Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#