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- Ellen
12n: Zoom CrossFit- Ellen
1:15p: Open Gym- Ellen
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. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

At Home
A. E3MOM12
Min 1: 5 DB Tempo Squats 3331 or Tempo Pistols
Min 2: 8-12 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement

B. 3 Rounds [18min cap]
400m Run
25 Straight Leg Raises
9 Double DB Snatch (35/25’s) or 5 Inverted Burpees

Post load for squats and time for the WOD. Ex: 325#, 19:11 Rx.

And coming tomorrow...

For Time
50 Shoulder Taps (Rx+ 50' Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
50 Shoulder Taps

At Home
50 Shoulder Taps (Rx+ 50' Handstand Walk)
25 DB Push Press (50’s/35’s) or 15 Handstand Push Ups
25 V-Ups
150 Double Unders
25 V-Ups
25 DB Push Press or 15 Handstand Push Ups
50 Shoulder Taps

Post time for WOD. Ex: 13:10 Rx.

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- 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
7:30p: Zoom Yoga- Priscila

Workout of the Day (WOD)

A. Snatch
E2MOM 14
Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. Amanda [12min cap] 9-7-5
Ring Muscle Ups
Snatches (135/95)

At Home
A. Snatch with Dumbbells or PVC
E2MOM 14
Pause Snatch
(Pause at position 1 from the ground each rep; Touch & Go)
3-3-3
Hang Snatch (position 2)
3-3-2-1
Add weight each set

B. For Time [12min cap] 9-7-5
DB Bent Row (50’s/35’s)
Dips
Devil’s Press (50’s/35’s)

Post load for pause and hang snatch and time for the WOD.
Ex: 135#/190#, 7:40 Rx.

And coming tomorrow...

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 3 Rounds [18min cap]
400m Run
25 Toes to Bar
9 Double DB Snatch (35/25’s)

At Home
A. E3MOM12
Min 1: 5 DB Tempo Squats 3331 or Tempo Pistols
Min 2: 8-12 Push Ups
Min 3: 5-8 DB Bent Row or Pulling Movement

B. 3 Rounds [18min cap]
400m Run
25 Straight Leg Raises
9 Double DB Snatch (35/25’s) or 5 Inverted Burpees

Post load for squats and time for the WOD. Ex: 325#, 19:11 Rx.