Month: March 2020

Akins

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees

B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch

Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54

And coming tomorrow…

A. Pistols: In 10 minutes practice pistol progressions
Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)

B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat

Dumbbell Weight (50’s/35’s)

Body Weight
B. For Time [12min Cap]

20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols

Post time for WODs. Ex: 6:40, 9:49 Rx.

Matt C

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans

B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way

Recommend…
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean

Bodyweight
B. For Time [15min cap]

90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object

Post the time for the WOD. Ex: 11:10 Rx

And coming tomorrow…

A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees

B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch

Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54

Coach Brianna before having baby Liam

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Tempo Thrusters: 3 sets of 4 reps 5515

B. In 3 minutes complete:
3 Rounds

10 Burpees
5 1-arm Thrusters R (50/35)
5 1 arm Thrusters L (50/35)
Then… AMRAP Burpees

3 minutes rest and repeat for 3 total rounds

C. Tabata Plank: 4 Rounds of 20 sec work: 10 sec rest each plank.
Elbow
R Side
Reverse
L Side

Bodyweight
A. Tempo Jump Squats:
3 sets of 6 reps 5510

B. In 3 minutes complete:
3 Rounds

10 Burpees
16 Squat Jumps
Then… AMRAP Burpees

3 minutes rest and repeat for 3 total rounds

Post load for thruster and total reps of AMRAPs. Ex: 100#, 152 Rx

And coming tomorrow…

A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans

B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way

Recommend…
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean

Bodyweight
B. For Time [15min cap]

90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object

Post the time for the WOD. Ex: 11:10 Rx

Home workouts going strong!

Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 7 am, 9 am, 12 pm, and 5:30 pm and 10 am in the morning on the weekends. Go get it!

Shafeka

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.

And coming Saturday…

“Spartacus”
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

DB Front Squat (50’s/35’s)
Mountain Climbers (R+L=1)
Dumbbell Swing (50/35)
T-Push Ups (50’s/35’s)
Jumping Lunges
Bent Row (50’s/35’s)
Side Lunge (50/35)
Pushup Row (50’s/35’s)
Lunge Twist (50/35)
Push Press(50’s/35’s)
Rest 1 minute between rounds

Bodyweight
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

Jumping Squat
Mountain Climbers (R+L=1)
Broad Jumps
T-Push Ups
Jumping Lunges
Burpees
Side Lunge
Pushup Shoulder Tap
Lunge Twist
Pike Handstand Push Up
Rest 1 minute between rounds

Post total reps. Ex: 520 Rx.

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

3 Rounds [18min cap]
12 Box Jump Overs (24/20”)
10 Burpee Box Jump Overs (24/20”)
35 AbMat Sit Ups
100 m Kettlebell Farmer’s Carry (53/35’s)

Bodyweight
3 Rounds [18min cap]

12 Tuck Jumps
10 Burpee + Tuck Jump
35 AbMat Sit Ups
1 minute Handstand Hold

Post time for the WOD. Ex 16:10 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Ian

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
11a: Zoom Yoga– Priscila
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. Inverted Burpees
Complete 3 sets of 3-5 reps.

B. AMRAP 12
20/15 Cal Row
16 1-arm DB Hang Clean and Jerk (8/8) (50/35)
8 Ring Dips

Bodyweight
B. AMRAP 12

40 Mountain Climbers
8 Burpee Broad Jumps
8 Push Ups

Post rounds and reps for the AMRAP. Ex: 5+10 Rx.

And coming tomorrow…

E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.

Braiam

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon

Workout of the Day (WOD)

For Time [15min cap]
400m Run
15 Devil’s Press (50’s/35’s)
400m Run
20 DB Lunges (50’s/35’s)
400m Run
25 DB Thrusters (50’s/35’s)

Bodyweight
For Time [15min cap]

400m Run
30 Hand Release Burpees
400m Run
40 Walking Lunge Steps
400m Run
50 Squat Jumps

Post time for the WOD. Ex: 11:10 Rx

And coming tomorrow…

A. Inverted Burpees
Complete 3 sets of 3-5 reps.

B. AMRAP 12
20/15 Cal Row
16 1-arm DB Hang Clean and Jerk (8/8) (50/35)
8 Ring Dips

Bodyweight
B. AMRAP 12

40 Mountain Climbers
8 Burpee Broad Jumps
8 Push Ups

Post rounds and reps for the AMRAP. Ex: 5+10 Rx.

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

EMOM 20 (:40 work/ :20 rest)
Min 1 – KB SDLHP (70/53)
Min 2 – Double Unders
Min 3 – Strict Pull Ups
Min 4 – Rest

Bodyweight
EMOM 20 (:40 work/ :20 rest)

Min 1 – Backpack SDLHP
Min 2 – Jumping Jacks
Min 3 – Backpack Bent Row
Min 4 – Rest

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 6 Rx

And coming tomorrow…

For Time [15min cap]
400m Run
15 Devil’s Press (50’s/35’s)
400m Run
20 DB Lunges (50’s/35’s)
400m Run
25 DB Thrusters (50’s/35’s)

Bodyweight
For Time [15min cap]

400m Run
30 Hand Release Burpees
400m Run
40 Walking Lunge Steps
400m Run
50 Squat Jumps

Post time for the WOD. Ex: 11:10 Rx

Rachel

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 4/4

B. 40-30-20-10 [15min cap]
Goblet Squats (50/35)
Dumbbell Deadlifts (50’s/35’s)

Bodyweight
B. 40-30-20-10 [15min cap]

Squat Jumps
Reverse Hypers (or Supermans)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

EMOM 20 (:40 work/ :20 rest)
Min 1 – KB SDLHP (70/53)
Min 2 – Double Unders
Min 3 – Strict Pull Ups
Min 4 – Rest

Bodyweight
EMOM 20 (:40 work/ :20 rest)

Min 1 – Backpack SDLHP
Min 2 – Jumping Jacks
Min 3 – Backpack Bent Row
Min 4 – Rest

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 6 Rx

Home workouts going strong!

Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 9 am, 12 pm, and 5:30 pm and in the morning on the weekends. Go get it!

Coach Pat at the whiteboard

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

4 Rounds [21min cap]
400m Run
15 Pull Ups
21 Box Jumps Overs (24/20”)

Post rounds for the AMRAP. Ex: 12+10 Rx.

Home WOD
4 Rounds

2 min jog in place
15 Bent Over Rows
20 Jump Overs

Coach’s Notes
Pull-Up subs:
Bent over rows
Burpees

Box Jump Overs subs:
Jump Over low object (suitcase, backpack, ottoman, etc)
Lunge Step

And coming Saturday…

Using a single dumbbell (50/35)
3 Rounds

21 Dumbbell Bowtie Thrusters
10 Dumbbell Power Cleans Right Arm
10 Dumbbell Power Cleans Left Arm
15 Weighted Straight Leg Sit Ups
9 Burpees Over the Dumbbell

Home WOD
Fill a backpack with 20-50# of books
3 Rounds

21 Backpack Thrusters
20 Backpack Power Cleans
15 Backpack Straight Leg Sit Ups
9 Burpees Over the Backpack

Post the time for the WOD. Ex: 10:20 Rx.

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds For Time:
8 Box Jumps (30/24”)
11 Kettlebell Swings (70/53)
15 Mountain Climbers (R+L=1)

Home WOD
A. Glute Bridge Floor Bench Press:
3 sets of 8-12 reps. Use backpack or dumbbells.

B. 4 Rounds
8 Tuck Jumps
11 Broad Jumps
15 Mountain Climbers (R+L=1)

Post load and reps for bench and post time for WOD. Ex: 50# DBs, 12 reps, 8:13 Rx Home.

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Today’s schedule

9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Michael
5:30p: Zoom CrossFit- Damon

Workout of the Day (WOD)

5 Rounds
AMRAP 3

5 Power Cleans (135/95)
7 Push Ups
12 Air Squats
Rest 1 minute between rounds. Continue AMRAP where you left off.

Post rounds for the AMRAP. Ex: 12+10 Rx.

Home WOD
5 Rounds
AMRAP 3

5 Sprawls
7 Push Ups
12 Air Squats

Rest 1 minute between rounds. Continue AMRAP where you left off.

And coming tomorrow…

4 Rounds [21min cap]
400m Run
15 Pull Ups
21 Box Jumps Overs (24/20”)

Post rounds for the AMRAP. Ex: 12+10 Rx.

Home WOD
4 Rounds

2 min jog in place
15 Bent Over Rows
20 Jump Overs

Coach’s Notes
Pull-Up subs:
Bent over rows
Burpees

Box Jump Overs subs:
Jump Over low object (suitcase, backpack, ottoman, etc)
Lunge Step