Month: August 2020

Brandon K

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
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. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. Strict Pull Ups
3 sets max reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)

B. DB Bent Row or Pulling Movement
3 sets 10-16 reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

Post time for the WOD and total number of pull ups
Ex: 12:10 Rx+, 41

And coming tomorrow…

A. Deadlift
5-5-5-5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row

At Home
A. Single Leg DB Deadlift or Tempo Airplanes 3531

4 sets of 5/5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
50 V-Ups
20 Single Arm DB Overhead Lunges (50/35) (10/10) or 30 Lunges
400m Run

Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 10:45 Rx

Coach Carlie

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 15
Min 1: Strict Handstand Push Ups
Min 2: Handstand Walk
Min 3: Rest

B. 3 Rounds [18min cap]>
30 Air Squats
20 Kettlebell Swings (53/35)
30/20 Push Ups
10 Power Cleans (135/95)

At Home
B. 3 Rounds [18min cap]

30 Air Squats
20 Dumbbell Swings (50/35) or Mountain Climbers (R+L=1)
30/20 Push Ups
10 DB Power Cleans (50’s/35’s) or 10 Burpees

Post total HSPU reps, total walking distance, and time for the WOD.
Ex: 36, 145 ft, 11:35 Rx.

And coming tomorrow…

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. Strict Pull Ups
3 sets max reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1

DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)

B. DB Bent Row or Pulling Movement
3 sets 10-16 reps
Rest 3 minutes between sets
Cash Out: 50 Hollow Rocks

Post time for the WOD and total number of pull ups
Ex: 12:10 Rx+, 41

Scott O.

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- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)

At Home
A. DB Jerk (3 sec pause in catch/split)

5-5-5-5

B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

And coming Saturday…

Partner WOD
AMRAP 20

400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)

At Home
Partner WOD
AMRAP 20

400m Relay Run (200m each)
200m Relay Run (100m each)
15 DB Hang Power Cleans (35/25’s) (Rx+ 50/35’s) or Sprawls
5 Devil’s Press (35/25’s) (Rx+ 50/35’s) or Inverted Burpees

Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35)
8 Toes to Bar

At Home
A. Single Leg Dumbbell Deadlift or Tempo Airplanes 2521

3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (50/35) or 5 Push Ups + 10 Air Squats
12 Alt Single Leg V-Ups

Post time for the WOD. Ex: 12:04 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Alex

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
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

Workout of the Day (WOD)

Rep Rounds For Time [24min cap]
30-20-10

Burpees Over Rower
Alternating DB Snatches (50/35)
Toes to Bar
500/400m Row at end of each round

At Home
Rep Rounds For Time [24min cap]
30-20-10

Burpees Over DB or Over Towel
Alternating DB Snatches (50/35) or 1-Arm Sprawls
Alternating Single Leg V-ups (R+L=1)
400m Run at end of each round

Post total time for the WOD. Ex: 16:25 Rx.

And coming tomorrow…

A. Jerk
(from racks)
3-3-3-3

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)

At Home
A. DB Jerk (3 sec pause in catch/split)

5-5-5-5

B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

Jeff

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Championship Complex
AMRAP 8

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)

At Home
AMRAP 8

5 DB Deadlifts
4 DB Hang Power Cleans
3 DB Front Squats
2 DB Shoulder to Overhead
1 DB Ground to Overhead
(50’s/35’s)

Or

AMRAP 8
5/5 Single Leg Glute Bridge
4/4 1-Arm Sprawl
3/3 Lunges
2/2 Single Leg Push Ups
1/1 1-Arm Burpees

B. 5-Way Banded Shoulder Stretches

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow…

Rep Rounds For Time [24min cap]
30-20-10

Burpees Over Rower
Alternating DB Snatches (50/35)
Toes to Bar
500/400m Row at end of each round

At Home
Rep Rounds For Time [24min cap]
30-20-10

Burpees Over DB or Over Towel
Alternating DB Snatches (50/35) or 1-Arm Sprawls
Alternating Single Leg V-ups (R+L=1)
400m Run at end of each round

Post total time for the WOD. Ex: 16:25 Rx.

Gen

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
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. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 14
36 Double Unders
12 Sumo Deadlift High Pull (75/55)
36 Double Unders
12 Wallballs (20/14 at 10/9ft)

At Home
A. Tempo DB Front Squat 3333

5 sets of 4 reps

B. AMRAP 14
36 Double Unders
12 DB Sumo Deadlift High Pull (50/35) or 12 Sprawls
36 Double Unders
5/5 1-Arm DB Thruster (50/35) or 12 Lateral Lunges

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

And coming tomorrow…

A. Championship Complex
AMRAP 8

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)

At Home
AMRAP 8

5 DB Deadlifts
4 DB Hang Power Cleans
3 DB Front Squats
2 DB Shoulder to Overhead
1 DB Ground to Overhead
(50’s/35’s)

Or

AMRAP 8
5/5 Single Leg Glute Bridge
4/4 1-Arm Sprawl
3/3 Lunges
2/2 Single Leg Push Ups
1/1 1-Arm Burpees

B. 5-Way Banded Shoulder Stretches

Post rounds and reps completed. Ex: 6+8 L3

Jeff

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- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
10 Strict Chin Ups
12 Dumbbell Push Press (50/35’s)

At Home
A. DB Power Clean or PVC Clean

3-3-3-3-3

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
15 DB Bent Row (50’s/35’s) or Pulling Movement
12 Dumbbell Push Press (50/35’s) or 15 Push Ups

Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.

And coming tomorrow…

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 14
36 Double Unders
12 Sumo Deadlift High Pull (75/55)
36 Double Unders
12 Wallballs (20/14 at 10/9ft)

At Home
A. Tempo DB Front Squat 3333

5 sets of 4 reps

B. AMRAP 14
36 Double Unders
12 DB Sumo Deadlift High Pull (50/35) or 12 Sprawls
36 Double Unders
5/5 1-Arm DB Thruster (50/35) or 12 Lateral Lunges

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

Brian

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Weighted Front Rack Lunges
3 sets of 8

B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s)
40 Double Unders

At Home
A. Weighted DB Front Rack Lunges

3 sets of 8

B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s) or 4 Inverted Burpees
40 Double Unders

Post load for lunges and rounds in AMRAP. Ex: 165#, 8+34 Rx

And coming Saturday…

Partner WOD
AMRAP 6

Max Cal Row
Rest 6 minutes
AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Toes To Bar
50/40 Cal Row
50 DB Box Step Overs (50’s/35’s) (24/20)

At Home
Partner WOD
AMRAP 6

Max Distance Run
Rest 6 minutes
AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Straight Leg Raise to Straight Leg Sit Up
600m Run (=50 reps)
50 DB Forward Lunge Steps (50’s/35’s) (24/20) or Jumping Lunges (L+R=1)

One partner working at a time on the row and AMRAP. All the reps are team totals. Partition the reps any way.

Post cal row and total reps for the AMRAP. Ex: 128, 248 Rx+.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: All Levels CrossFit- Jeannette

And coming Sunday…

A. Rep Rounds For Time [16min cap]
27-21-15-9

Thrusters (115/75)
Chest To Bar Pull Ups

B. EMOM 9
Min 1: 20-30 Hollow Rocks
Min 2: 30 sec Reverse Table Top Hold
Min 3: 5 Inverted Burpees

At Home
A. Rep Rounds For Time [16min cap]
27-21-15-9

DB Thrusters (50’s/35’s) or Air Squats + Push Ups
Alt DB Bent Row (50’s/35’s) (R+L=1) or Pulling Movement

Post time for the WOD. Ex: 13:12 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

Camille

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- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. E3MOM 12
1 Power Clean + 2 Push Press + 2 Push Jerk

B. 2 Rounds [16min cap]
10 Deadlift (225/155)
15 Burpees Over the Bar
20 Chest to Bar Pull Ups
10 Deadlift (225/155)
15 Burpees Over the Bar
30 AbMat Sit Ups

At Home
A. E3MOM 12

1 DB Power Clean + 2 DBPush Press + 2 DB Push Jerk
Or
1 set of Strict Handstand Push Ups

B. 2 Rounds [16min cap]
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
20 DB Bent Row (50’s/35’s) or Pulling Movement
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
30 AbMat Sit Ups

Post load for complex and time for each WOD.
Ex 225#, 11:10 Rx

And coming tomorrow…

A. Weighted Front Rack Lunges
3 sets of 8

B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s)
40 Double Unders

At Home
A. Weighted DB Front Rack Lunges

3 sets of 8

B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s) or 4 Inverted Burpees
40 Double Unders

Post load for lunges and rounds in AMRAP. Ex: 165#, 8+34 Rx

Jeff

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1)

At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1) or Pulling Movement

Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx

And coming tomorrow…

A. E3MOM 12
1 Power Clean + 2 Push Press + 2 Push Jerk

B. 2 Rounds [16min cap]
10 Deadlift (225/155)
15 Burpees Over the Bar
20 Chest to Bar Pull Ups
10 Deadlift (225/155)
15 Burpees Over the Bar
30 AbMat Sit Ups

At Home
A. E3MOM 12

1 DB Power Clean + 2 DBPush Press + 2 DB Push Jerk
Or
1 set of Strict Handstand Push Ups

B. 2 Rounds [16min cap]
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
20 DB Bent Row (50’s/35’s) or Pulling Movement
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
30 AbMat Sit Ups

Post load for complex and time for each WOD.
Ex 225#, 11:10 Rx