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 7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
3 Rounds [7min cap]
9 Back Squats (185/125)
21 Toes to Bar
-Rest 3 min- 3 Rounds [7min cap]
15 Front Squats (135/95)
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 Overhead Squats (95/65)
9 Ring Muscle Ups
At Home
3 Rounds [7min cap]
9 DB Squats (50’s/35’s) or Pistols
21 Weighted Straight Leg Sit Ups or Straight Leg Raises
-Rest 3 min- 3 Rounds [7min cap]
15 Goblet Squats (50/35) or Jumping Squats
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 DB Overhead Squats (50/35) or Lateral Lunges
9 Dips + 9 DB Bent Row (50’s/35’s) or Pulling Movement
Post time for each WOD. Ex: 4:20, 4:52, 6:35 Rx
And coming tomorrow…
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
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. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time
B. 4 Rounds [13min cap]
200m Run
9 Hang Power Snatch (95/65)
12 Bar Facing Burpees
At Home
A. E4MOM 16
3/3 Double DB Single Leg Deadlift or Tempo Airplanes 2521
30 sec Handstand Hold
5-8 Double DB Bent Row or Pulling Movement
Rest remainder of the time
B. 4 Rounds [13min cap]
200m Run
5/5 DB Hang Snatch (50/35) or 8 Alt 1-Arm Burpee
12 DB Facing Burpees or 12 Star Jumps
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
3 Rounds [7min cap]
9 Back Squats (185/125)
21 Toes to Bar
-Rest 3 min- 3 Rounds [7min cap]
15 Front Squats (135/95)
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 Overhead Squats (95/65)
9 Ring Muscle Ups
At Home
3 Rounds [7min cap]
9 DB Squats (50’s/35’s) or Pistols
21 Weighted Straight Leg Sit Ups or Straight Leg Raises
-Rest 3 min- 3 Rounds [7min cap]
15 Goblet Squats (50/35) or Jumping Squats
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 DB Overhead Squats (50/35) or Lateral Lunges
9 Dips + 9 DB Bent Row (50’s/35’s) or Pulling Movement
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)
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
And coming Saturday…
Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups
At Home
Partner WOD
For Time [30min cap]
100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders or Jumping Jacks
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees
All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.
Post time for the WOD. Ex: 22:40 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…
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges
At Home
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges
Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 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
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- 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
At Home
3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge
Post time for the WOD. Ex 15:10 Rx+
And coming tomorrow…
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
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- 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- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press
3 x 5 @ 78%
B. AMRAP 10
10 Toes to Bar
5 Power Cleans (135/95)(Rx+165/110)
At Home
A. DB Push Press
3 set of 6 to 8
Or Push Ups 3 sets of Max Reps
B. AMRAP 10
10 V-Ups
5 DB Power Cleans (50’s/35’s) or Burpees
Post load for press and rounds and reps in AMRAP. Ex: 195#, 8 Rx
At Home
3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge
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 7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Front Squat
4-4-4-4
B. For Time [20min cap]
50-40-30-20-10
Kettlebell Swings (53/35) 10-20-30-40-50
Wall Balls (20/14)
At Home
A. DB Tempo Squat at 3331
4-4-4-4
B. For Time [20min cap]
50-40-30-20-10
DB Swings (50/35) or Sprawls 6-12-18-24-30
1-Arm DB Thrusters (50/35) or 10-20-30-40-50 Squat Jumps
Post load for front Squat and time for the WOD. Ex: 305#, 15:10 Rx
And coming tomorrow…
A. Push Press
3 x 5 @ 78%
B. AMRAP 10
10 Toes to Bar
5 Power Cleans (135/95)(Rx+165/110)
At Home
A. DB Push Press
3 set of 6 to 8
Or Push Ups 3 sets of Max Reps
B. AMRAP 10
10 V-Ups
5 DB Power Cleans (50’s/35’s) or Burpees
Post load for press and rounds and reps in AMRAP. Ex: 195#, 8 Rx
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- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael
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. E2MOM 8
(4 Rounds)
20 Sit Ups
2 Snatches (80% of 1RM)
Rest the reminder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)
At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the reminder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
At Home
AMRAP 31
8 DB Thrusters (50’s/35’s) or 8/8 Lateral Lunge
6 DB Bent Row (50’s/35’s) or Pulling Movement
11 Box Jumps (24/20) or Jump Over Low Object
400m Run with Dumbbell (50/35) or Backpack
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief with the use of equipment as exercise balls and weights which are great for training. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only
Saturday Schedule
8:00a: Heat 1- Michael
9:00a: Heat 2- Michael
10:00a: Heat 3- Jeannette 10:00a: Zoom CrossFit– Jeannette
11:00a: Heat 4- Jeannette
And coming Sunday…
A. Split Stance KB Deadlift
4 x 8/8
add weight each set
B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
At Home
A. Split Stance DB Deadlift
4 x 8/8
add weight each set
Or Airplanes 4 x 8/8
B. 4 Rounds [22 min cap]
400m Run
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 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
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- 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. Push Press
4-4-4-4
B. AMRAP 12
21 Kettlebell Swings (53/35)
14 Goblet Hold Reverse Lunges
7 Push Jerks (155/105)
At Home
A. DB Push Press or Handstand Push Ups
4 sets of 6-10 reps. Rest 3 minutes between sets.
B. AMRAP 12
21 DB Swings (50/35) or Broad Jumps
14 Goblet Hold Reverse Lunges or 28 Jumping Lunges
7 DB Push Jerks (50’s/35’s) or 14 Push Ups
Post load for press and rounds and reps for the AMRAP. Ex: 215#, 6+21 Rx
And coming tomorrow…
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2 Snatches (80% of 1RM)
Rest the reminder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)
At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the reminder of the 2 minutes when finished early
B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl
Post load on snatch, and time to complete WOD Ex: 190#, 11:10
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- 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- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. For Time [9min cap]
750m Row
50 Double Unders
25 Pull Ups
12 Squat Cleans (155/105)
Rest 2 minutes
For Time [9min cap]
12 Squat Cleans
25 Pull Ups
50 Double Unders
750m Row
B. Banded stretch cool down
At Home
A. For Time [9min cap]
600m Run
50 Double Unders
25 DB Bent Row (50’s/35’s) or Pulling Movement
12 DB Squat Cleans (50’s/35’s) or Reverse Burpees
Rest 2 minutes
For Time [9min cap]
12 DB Squat Cleans (50’s/35’s) or Reverse Burpees
25 DB Bent Row (50’s/35’s) or Pulling Movement
50 Double Unders
600m Run
Post the time for each WOD. Ex: 7:20, 7:49 Rx.
And coming tomorrow…
A. Push Press
4-4-4-4
B. AMRAP 12
21 Kettlebell Swings (53/35)
14 Goblet Hold Reverse Lunges
7 Push Jerks (155/105)
At Home
A. DB Push Press or Handstand Push Ups
4 sets of 6-10 reps. Rest 3 minutes between sets.
B. AMRAP 12
21 DB Swings (50/35) or Broad Jumps
14 Goblet Hold Reverse Lunges or 28 Jumping Lunges
7 DB Push Jerks (50’s/35’s) or 14 Push Ups
Post load for press and rounds and reps for the AMRAP. Ex: 215#, 6+21 Rx
