April 2020

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)

For Time [18min cap]
10 1-Arm Alt Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20″)
20 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
30 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
40 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
50 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)

20-40-60-80-100 Star Jumps
15 Burpee Tuck Jumps Each Round

Post time for the WOD. Ex: 9:20 Rx

And coming Saturday…

4 Rounds [24min cap]
10/10 Single Leg Deadlifts (50’s/35’s)
30 Sit Ups
20 Dumbbell Squats (50’s/35’s)
400m Run

Bodyweight
4 Rounds [24min cap]
30 Supermans
30 Sit Ups
30 Jumping Squats
400m Run

Post time to complete WOD. Ex: 22:30 Rx.

Saturday Schedule

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

And coming Sunday…

A. 3 Rounds Not For Time
15/15 Glute Bridge 1-Arm DB Floor Press (50/35)
15/15 Single Arm Bent Over Row (50/35)

B. AMRAP 12
80 Lateral Hops Over Dumbbell (R+L=1)
60 Air Squats
40 DB Shoulder To Overhead (50/35)

Bodyweight
A. 3 Rounds Not For Time
15 Dips
15 Chair Pull Ups

B. AMRAP 12
80 Lateral Hops Over Towel (R+L=1)
60 Air Squats
40 Push Ups

Post time for the WOD. Ex: 13:28 Rx

Sunday Schedule

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

Today’s schedule

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

Workout of the Day (WOD)

“Terrain Race”
2 Rounds [28min cap]
20 Lunges
30 Butt Kicks (R+L=1)
20 Everest Climbers (R+L=1)
20 Plank Swimmers (R+L=2)
20 Hobie Hops (Fwd+Bk=1)
20 Spider-man Push Ups (R+L=2)
20 Frog Hops
20 Lunges
30 Butt Kicks (R+L=1)
20 High Knees (R+L=1)
20 Triangle Hops (2 Triangles = 2 reps)
20 Plank Ski Hops (R+L=2)
10/10 Balance Hops
20 Forearm Plank Walks (R+L=1)

Post time for the WOD. Ex: 19:45 Rx

And coming tomorrow…

For Time [18min cap]
10 1-Arm Alt Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20″)
20 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
30 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
40 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
50 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)

Bodyweight
For Time [18min cap]
20-40-60-80-100 Star Jumps
15 Burpee Tuck Jumps Each Round

Post time for the WOD. Ex: 9:20 Rx

Today’s schedule

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

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. For Time [16min cap]
100 Double Unders
10 Devil’s Press (35’s/25’s) (Rx+ = 50’s/35’s)
80 Double Unders
8 Devil’s Press
60 Double Unders
6 Devil’s Press
40 Double Unders
4 Devil’s Press
20 Double Unders
2 Devil’s Press

Bodyweight
B. For Time [16min cap]
100 Jumping Jacks
20 Burpees
80 Jumping Jacks
16 Burpees
60 Jumping Jacks
12 Burpees
40 Jumping Jacks
8 Burpees
20 Jumping Jacks
4 Burpees

Post time for the WOD Ex: 12:10 Rx.

And coming tomorrow…

A. Bulgarian Split Squats
5 x 4/4

B. AMRAP 15
10 Handstand Push Ups
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats

Bodyweight
B. AMRAP 15
10 Handstand Push Ups
15 Sprawls
30 Air Squats

Post rounds and reps for AMRAP. Ex: 5+15 Rx.

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. 3 Rounds [15min cap]
9 Dumbbell Hang Snatch (50’s/35’s)
8/8 Single Leg V-Ups
9 Dumbbell Clean and Jerk (50’s/35’s)
8/8 Single Leg V-Ups
20 Weighted Glute Bridge (50/35)

B. 3 Rounds [For Quality]
30 seconds Copenhagen Plank (R/L)
30 seconds 1-Arm Overhead Squat Stretch (R/L)
60 second Handstand Hold

Bodyweight
A. 3 Rounds [15min cap]
10 Burpees
8/8 Single Leg V-Ups
8 Inverted Burpees
8/8 Single Leg V-Ups
10/10 Single Leg Glute Bridge

Post time for the WOD. Ex: 12:42 Rx.

And coming Saturday…

AMRAP 4
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders

Post total Double Unders completed from AMRAPs. Ex: 245 Rx.

Saturday Schedule

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

And coming Sunday…

A. 5 Rounds [14min cap]
30 second L-sit Hold
5/5 Single Leg Deadlift (50/35)
8/8 Dumbbell Curl (50/35)

B. 4 Rounds [For Quality]
4 Inverted Burpees
4 Candlestick to Straddle Stretch
4 Reverse Burpees
4 Burpees w/ Feet Together

Bodyweight
A. 5 Rounds [14min cap]
30 second L-sit Hold
15 Supermans
8 Chair Pull Ups

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

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

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. 10 Rounds [20min cap]
200m Run
10 Dumbbell Overhead Squats (50/35)

B. EMOM 12
Min 1: Elbow Plank Hip Floor Taps
Min 2: Elbow Leg Raises to 90
Min 3: Plank Ski Jumps

Bodyweight
A. 10 Rounds [20min cap]
200m Run
20 Air Squats

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

A. 3 Rounds [15min cap]
9 Dumbbell Hang Snatch (50’s/35’s)
8/8 Single Leg V-Ups
9 Dumbbell Clean and Jerk (50’s/35’s)
8/8 Single Leg V-Ups
20 Weighted Glute Bridge (50/35)

B. 3 Rounds [For Quality]
30 seconds Copenhagen Plank (R/L)
30 seconds 1-Arm Overhead Squat Stretch (R/L)
60 second Handstand Hold

Bodyweight
A. 3 Rounds [15min cap]
10 Burpees
8/8 Single Leg V-Ups
8 Inverted Burpees
8/8 Single Leg V-Ups
10/10 Single Leg Glute Bridge

Post time for the WOD. Ex: 12:42 Rx.

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. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)

Bodyweight
A. Tempo Push Ups
3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank

Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols

Post time for WOD. Ex: 9:49 Rx

And coming tomorrow…

AMRAP 20
15 Push Ups
20 V-Ups
20 Star Jumps
25 Push Ups
30 Russian Twists (R+L=1)
30 Air Squats
35 Push Ups
40 Straight Leg Raises
40 Burpees
45 Push Ups
50 Sit Ups
50 Squat Jumps

Post rounds and reps in the AMRAP Ex: 1+176 Rx