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May 2020

Sarah

Today’s schedule

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

Workout of the Day (WOD)

A. Filly Overhead Squat
3 sets of 4/4

B. AMRAP 20
8 Clapping Push Ups
10 Weighted V-Ups (50/35)
12 Goblet squats (50/35)

Bodyweight
A. Tempo Side Lunges

3 sets of 4/4 at tempo 3331

B. AMRAP 20
8 Clapping Push Ups
16 V-Ups
24 Jumping Squats

Post rounds from AMRAP. Ex: 10+3 Rx

And coming tomorrow…

A. E3MOM for 8 Rounds
200m Run
8 Line Facing Burpees
16 Walking Lunges

B. 1 Mile Run

Post time for the fastest and slowest round of the EMOM and time for the mile.
Ex: 1:55, 2:11, 7:48 Rx.

MON 05.18.20 Read More »

Cary B.

Today’s schedule

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

Workout of the Day (WOD)

A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.


4 Reverse Burpees
8 Dumbbell Overhead Reverse Lunges (R) (50/35)
8 Straight Leg Raises
4 Inverted Burpees
8 Dumbbell Overhead Reverse Lunges (L) (50/35)
8 Straight Leg Raises

Post rounds and reps for the AMRAP Ex: 4+12 Rx

And coming Saturday…

A. “Kessel Run”
AMRAP 10

200m Run
9 Dumbbell Deadlift (50’s/35’s)
30 Double Unders*

B. Tabata Core
8 Rounds 20 sec work: 10 sec rest
Bicycles
Plank Swimmers

Bodyweight
A. AMRAP 10

200m Run
6 Single Leg Burpees
30 Double Unders*

*Scale Doubles to DU+singles 15 reps, speed step 1:1, singles 1:1.

Score total rounds plus reps for the AMRAP 200m = 200 reps. Ex: 4+215 Rx

Saturday Schedule

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

And coming Sunday…

AMRAP 15
9/9 Dumbbell Strict Press (50/35)
15 Straight Leg Weighted Sit-ups (50/35)
21/21 Dumbbell Bent Over Rows (50/35)
60 sec Wall Sit

Bodyweight
AMRAP 15

9 Strict Handstand Push Ups
15 Straight Leg Sit Ups
21 Pull Ups
60 sec Wall Sit

Post rounds and reps for the AMRAP. 1 sec = 1 rep. Ex: 3+45 Rx.

Sunday Schedule

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

FRI 05.15.20 Read More »

Coach Bri

Today’s schedule

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

Workout of the Day (WOD)

A. L-sit Hold
Complete 1 max L-sit Hold for time
Then EMOM 12
Min 1: 10 L-sit Leg Lifts
Min 2: 4/4 L-sit Straddle Lifts
Min 3: 15-30 sec L-sit Hold

B. 3 Rounds [15 min Cap]
400m Run
21 Dumbbell Swings (50/35)
12/12 Bent Over Row (50/35)

B. 3 Rounds [15 min Cap]
400m Run
21 Broad Jumps
9 Burpees

Post time for L-sit and time for the WOD. Ex: 22 sec, 12:14 Rx.

And coming tomorrow…

A. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk (R/L)
4 x 2+2+2+2/2
Use PVC/Broomstick to work on speed, single or double double for overhead stability.


4 Reverse Burpees
8 Dumbbell Overhead Reverse Lunges (R) (50/35)
8 Straight Leg Raises
4 Inverted Burpees
8 Dumbbell Overhead Reverse Lunges (L) (50/35)
8 Straight Leg Raises

Post rounds and reps for the AMRAP Ex: 4+12 Rx

THUR 05.14.20 Read More »

Coach Bri

Today’s schedule

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

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
5 Dumbbell Clusters (50’s/35’s)
15 Straight Leg Raises
50 Double Unders

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 20/20 sec Pistol Hold
Min 3: Rest

Bodyweight
A. 5 Rounds [15min cap]

4 Inverted Burpees
15 Straight Leg Raises
50 Double Unders

Post time to complete the WOD. 9:21 Rx

And coming tomorrow…

A. L-sit Hold
Complete 1 max L-sit Hold for time
Then EMOM 12
Min 1: 10 L-sit Leg Lifts
Min 2: 4/4 L-sit Straddle Lifts
Min 3: 15-30 sec L-sit Hold

B. 3 Rounds [15 min Cap]
400m Run
21 Dumbbell Swings (50/35)
12/12 Bent Over Row (50/35)

B. 3 Rounds [15 min Cap]
400m Run
21 Broad Jumps
9 Burpees

Post time for L-sit and time for the WOD. Ex: 22 sec, 12:14 Rx.

WED 05.13.20 Read More »

Matt C.

Today’s schedule

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

Workout of the Day (WOD)

A. For Time [20min cap]
25 Dumbbell Sumo Deadlift High Pull (50/35)
50 Burpees Over Dumbbell
100 Dumbbell Overhead Squats (50/35)
50 Box Jumps (24/20)
25 Dumbbell Sumo Deadlift High Pull (50/35)

B. EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)

Bodyweight
A. For Time [20min cap]

25 Star Jumps
50 Burpees Over Towel
100 Lateral Lunges
50 Box Jumps (24/20)
25 Star Jumps

Post time to complete WOD, Ex. 12:48 Rx

And coming tomorrow…

A. 5 Rounds [15min cap]
5 Dumbbell Clusters (50’s/35’s)
15 Straight Leg Raises
50 Double Unders

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 20/20 sec Pistol Hold
Min 3: Rest

Bodyweight
A. 5 Rounds [15min cap]

4 Inverted Burpees
15 Straight Leg Raises
50 Double Unders

Post time to complete the WOD. 9:21 Rx

TUES 05.12.20 Read More »

Ellen

Today’s schedule

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

Workout of the Day (WOD)

A. E3MOM 15
3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))

B. 10 Rounds [15min cap]
4 Bent Over Row (50’s/35’s)
2/2 Single Leg Deadlifts (50’s/35’s)
4 Dumbbell Front Squats (50’s/35’s)

Bodyweight
B.10 Rounds [15min cap]

4 Chair Pull Ups
4 Single Leg Airplane Rotations*
8 Jumping Squats

*Standing on a single leg, go into the airplane position and rotate the torso to touch the right hand to the floor and left arm upward. Rotate the opposite way to touch the left hand to the floor and right arm upward to complete 1 rep. Alternate legs for each rep.

Post time for the WOD. Ex: 9:49 Rx.

And coming tomorrow…

A. For Time [20min cap]
25 Dumbbell Sumo Deadlift High Pull (50/35)
50 Burpees Over Dumbbell
100 Dumbbell Overhead Squats (50/35)
50 Box Jumps (24/20)
25 Dumbbell Sumo Deadlift High Pull (50/35)

B. EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)

Bodyweight
A. For Time [20min cap]

25 Star Jumps
50 Burpees Over Towel
100 Lateral Lunges
50 Box Jumps (24/20)
25 Star Jumps

Post time to complete WOD, Ex. 12:48 Rx

MON 05.11.20 Read More »

Damon warming up the hips in a squat stretch

Today’s schedule

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

Workout of the Day (WOD)

A. Tempo Front Squat
5 sets of 3 reps at 3330

B. 3 Rounds [15min cap]
20 1-Arm Thrusters (50/35)
20 Dumbbell Swings (50/35)
20 Dumbbell Step Ups (50/35) at (24/20″)
10/10 Bent Arm Row (50/35)

Bodyweight
A. Tempo Jumping Air Squats

5 sets of 3 reps at 54X0

B. 3 Rounds [15min cap]
20 Jumping Squats
20 Broad Jumps
20 Box Step Ups (24/20″)
10 Chair Pull Ups

Post time to complete WOD Ex: 10:45 Rx

And coming Saturday…

A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s)
Directly into
10-9-8-7-6-5-4-3-2-1

Dumbbell Overhead Squat (50/35)
Handstand Push Ups

B. Core Cashout:
Fast Eddie’s Lucky 7’s

(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min

Bodyweight
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups
Burpees
Directly into
10-9-8-7-6-5-4-3-2-1

Jumping Lunges (R+L=1)
Handstand Push Ups

Post time to complete the WOD: Ex. 16:31 Rx

Saturday Schedule

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

And coming Sunday…

A. AMRAP 13
10/10 1-Arm Glute Bridge Floor Press (50/35)
30ft 1-Arm Overhead Carry (50/35) (R)
25 Sit Ups
30ft 1-Arm Overhead Carry (50/35) (L)

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 5/5 Seated DB Curl + Arnold Press (50/35)
Min 3: 30 sec L-sit Hold

Bodyweight
A. AMRAP 13

15/10 Push Ups
20 sec Handstand Hold
25 Sit Ups
20 sec Elbow Plank Hold

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 10 Seated Towel Row
Min 3: 30 sec L-sit Hold

Post rounds for the AMRAP. 4+24 Rx

Sunday Schedule

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

FRI 05.08.20 Read More »

Coach Bri

Today’s schedule

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

Workout of the Day (WOD)

A. Every 5 Minutes for 5 Rounds
200m Run
15 Burpees
100 Double Unders

B. 3 Rounds For Quality
5 Bent Over YTWL
30 sec Standing Pigeon (R/L)
1 min Middle Split Stretch

Post the fastest and slowest time for rounds in the WOD. Ex: 2:56, 3:34 Rx.

And coming tomorrow…

A. Tempo Front Squat
5 sets of 3 reps at 3330

B. 3 Rounds [15min cap]
20 1-Arm Thrusters (50/35)
20 Dumbbell Swings (50/35)
20 Dumbbell Step Ups (50/35) at (24/20″)
10/10 Bent Arm Row (50/35)

Bodyweight
A. Tempo Jumping Air Squats

5 sets of 3 reps at 54X0

B. 3 Rounds [15min cap]
20 Jumping Squats
20 Broad Jumps
20 Box Step Ups (24/20″)
10 Chair Pull Ups

Post time to complete WOD Ex: 10:45 Rx

THUR 05.07.20 Read More »

Coach Bri

Today’s schedule

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

Workout of the Day (WOD)

A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Alternating DB Snatches (50/35)
12 Pistols
8 Straight Leg Weighted Sit Ups (50/35)

B. EMOM 10
Min 1: 6/6 Dumbbell Curls (50/35)
Min 2: 12 Plank Swimmers (R+L=2)

Bodyweight
A. AMRAP 20

20 Mountain Climbers (R+L=1)
16 Straight Leg Sit Ups
12 Pistols
8 1-Arm Burpees

B. EMOM 10
Min 1: 6 Seated Towel Row (Hold 1 sec at finish)
Min 2: 12 Plank Swimmers (R+L=2)

Post rounds + reps for AMRAP. Ex: 7+34 Rx.

And coming tomorrow…

A. Every 5 Minutes for 5 Rounds
200m Run
15 Burpees
100 Double Unders

B. 3 Rounds For Quality
5 Bent Over YTWL
30 sec Standing Pigeon (R/L)
1 min Middle Split Stretch

Post the fastest and slowest time for rounds in the WOD. Ex: 2:56, 3:34 Rx.

WED 05.06.20 Read More »

Coach Michael

Today’s schedule

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

Workout of the Day (WOD)

A. 2 Rounds For Time [16min cap]
100m Broad Jumps
100m Jumping Lunges
100m Star Jumps
100m Balance Hops (5/5)

B. 4 Rounds [8min cap]
200m Run
9 Dumbbell Shoulder to Overhead (50’s/35’s)

Bodyweight
A. 2 Rounds For Time [16min cap]

70 Broad Jumps
70 Jumping Lunges
70 Star Jumps
70 Balance Hops (5/5)

B. 4 Rounds [8min cap]
30 High Knees (R+L=1)
30 Butt Kicks (R+L=1)
9 Handstand Push Ups (OR 16/12 Push Ups)

Post times for the WODs. Ex: 12:40 Rx, 5:48 Rx.

And coming tomorrow…

A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Alternating DB Snatches (50/35)
12 Pistols
8 Straight Leg Weighted Sit Ups (50/35)

B. EMOM 10
Min 1: 6/6 Dumbbell Curls (50/35)
Min 2: 12 Plank Swimmers (R+L=2)

Bodyweight
A. AMRAP 20

20 Mountain Climbers (R+L=1)
16 Straight Leg Sit Ups
12 Pistols
8 1-Arm Burpees

B. EMOM 10
Min 1: 6 Seated Towel Row (Hold 1 sec at finish)
Min 2: 12 Plank Swimmers (R+L=2)

Post rounds + reps for AMRAP. Ex: 7+34 Rx.

TUES 05.05.20 Read More »

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