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October 2020

Lia

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- 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)


On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min Cap]

Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

At Home
On a running clock, in 14 minutes complete for time:
12-9-6-3

Devil’s Press (50’s/35’s) or Inverted Burpees
Burpee Box Jump Overs (24/20) or Burpee Broad Jump 4/3ft
Rest the remainder of the time
At the 12 minute mark
AMRAP DB Hang Squat Clean (50’s/35’s) or Squat Jumps

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

And coming Saturday…

Partner WOD
“Fire Swamp”
AMRAP 20

100/80 Cal Row
50 DB Box Step Over (50/35)(24/20)
100 Toes to Bar

At Home
Partner WOD
AMRAP 20

1000m Relay
50 DB Box Step Over (50/35)(24/20) or 100 Jumping Lunges
80 Weighted Straight Leg Sit Ups (50/35) or 160 V-Ups

Post total reps completed. Ex: 320 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: Stretch & Mobility- Michael

And coming Sunday…

Buy In: 567m Run
3 Rounds

200m KB Farmer Carry (53’s/35’s)
250/200m Row
40 Mountain Climbers (R+L=1)
20 Wallballs (20/14 to 10/9ft)

At Home
Buy In: 600m Run
3 Rounds

200m DB Farmer Carry (50’s/35’s)
200m Run
40 Mountain Climbers (R+L=1)
16 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 17:20 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 Baptista
5:00p: Open Gym- Jeannette

FRI 10.16.20 Read More »

Gen

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

Workout of the Day (WOD)

2 Rounds [18min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

At Home
2 Rounds [18min cap]

50 AbMat Sit Ups
30 Bow Tie Thrusters (50/35) or 60 Squat Jumps
40 Straight Leg Raises
20 Dumbbell Squats (50’s/35’s) or 30 Pistols

Post time for the WOD. Ex: 15:20 Rx

And coming tomorrow…

On a running clock, in 14 minutes complete for time:
12-9-6-3

Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
In the remaining time
1 RM Hang Squat Clean

At Home
On a running clock, in 14 minutes complete for time:
12-9-6-3

Devil’s Press (50’s/35’s) or Inverted Burpees
Burpee Box Jump Overs (24/20) or Burpee Broad Jump 4/3ft
Rest the remainder of the time
At the 12 minute mark
AMRAP DB Hang Squat Clean (50’s/35’s) or Squat Jumps

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

THUR 10.15.20 Read More »

Mr. Anderson

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

At Home
A. Strict Muscle Ups

In 10 minutes work on strict muscle up transitions on chairs or on floor from elbow plank.

B. E4MOM for 16min
200m Run
50 Double Unders
5 Dips + 5 DB Bent Row or 5 Reverse Burpees

Record time to complete slowest round Ex: 2:32 Rx

And coming tomorrow…

2 Rounds [18min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

At Home
2 Rounds [18min cap]

50 AbMat Sit Ups
30 Bow Tie Thrusters (50/35) or 60 Squat Jumps
40 Straight Leg Raises
20 Dumbbell Squats (50’s/35’s) or 30 Pistols

Post time for the WOD. Ex: 15:20 Rx

WED 10.14.20 Read More »

Beck

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- Damon
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. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

At Home
A. Squat Waves E3MOM 18

DB Squats 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8 @
DB Tempo Front Squat 1 x 2 @5551

Post load for back squat and heavy front squat Ex: 305, 300

And coming tomorrow…

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

At Home
A. Strict Muscle Ups

In 10 minutes work on strict muscle up transitions on chairs or on floor from elbow plank.

B. E4MOM for 16min
200m Run
50 Double Unders
5 Dips + 5 DB Bent Row or 5 Reverse Burpees

Record time to complete slowest round Ex: 2:32 Rx

TUES 10.13.20 Read More »

Joey

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- 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)

“Miami Rain”
Level 2 (Rx)
AMRAP 16

40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Level 1
AMRAP 16

40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press (35/20’s)
20 Pull Ups

At Home
AMRAP 16

40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35’s) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Bupree Broad Jump
20 Devil’s Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Bupree Airplane

Post reps completed for AMRAP. Ex: 243 Rx

And coming tomorrow…

A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

At Home
A. Squat Waves E3MOM 18

DB Squats 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 8 @
DB Tempo Front Squat 1 x 2 @5551

Post load for back squat and heavy front squat Ex: 305, 300

MON 10.12.20 Read More »

Nicole

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- 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. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap]

1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]

At Home
B. Partner WOD
2 Rounds [26min cap]

800m Run
50 Weighted Sit Ups (50/35) or 100 V-Ups
50 Burpees
25 DB Swings (50/35) or Broad Jumps (4/3ft)
*[partner not rowing holds a DB in a bear hug or holds a plank

All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds

200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

At Home
5 Rounds

200 Meter Run (each) + 14 DB Deadlift (50’s/35’s) or 14/14 Airplanes
90 Double-Unders + 40 Bow Tie Thrusters (50/35) or 60 Squat Jumps

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.

Post time for team to complete all 5 rounds. Ex: 18:34 L3.

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: Yoga- Monica Miller

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) or 24 Lateral Lunges
20/15 Push Ups

B. Banded Stretches

Post time to complete the WOD. Ex: 9:48 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 Baptista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 10.09.20 Read More »

Brian

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

Workout of the Day (WOD)

A. GoWOD Mobility Test

B. Snatch Drop
3-3-3-3-3 at light load less than 50% 1RM snatch

At Home
A. GoWOD Mobility Test

B. 1-Arm DB Snatch Drop or PVC Snatch Drop
5 sets of 2/2 at light load

Post mobility score and snatch weight.
Ex: 81, 75#

And coming tomorrow…

A. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap]

1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]

At Home
B. Partner WOD
2 Rounds [26min cap]

800m Run
50 Weighted Sit Ups (50/35) or 100 V-Ups
50 Burpees
25 DB Swings (50/35) or Broad Jumps (4/3ft)
*[partner not rowing holds a DB in a bear hug or holds a plank

All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.

THUR 10.08.20 Read More »

Mr. Anderson

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

At Home
A. Tempo DB Front Squat or Jump Squats

5 sets of 4 reps @ 2222
Rest 3 minutes between sets

B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

And coming tomorrow…

A. GoWOD Mobility Test

B. Snatch Drop
3-3-3-3-3 at light load less than 50% 1RM snatch

At Home
A. GoWOD Mobility Test

B. 1-Arm DB Snatch Drop or PVC Snatch Drop
5 sets of 2/2 at light load

Post mobility score and snatch weight.
Ex: 81, 75#

WED 10.07.20 Read More »

Kathy

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

Workout of the Day (WOD)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

At Home
A. 15-12-9-6-3 [10min cap]

Lateral Burpees Over the DB
1-Arm DB Thrusters (50/35) or Squat Jumps (x2)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: DB Bent Row or Pulling Movement
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

And coming tomorrow…

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

At Home
A. Tempo DB Front Squat or Jump Squats

5 sets of 4 reps @ 2222
Rest 3 minutes between sets

B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

TUES 10.06.20 Read More »

Lia

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. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [14min cap]
30 Double Unders
8 Power Cleans (50% 1RM)
30 sec Handstand Hold

At Home
B. 5 Rounds [14min cap]

30 Double Unders
8 DB Power Cleans (lighter DB) or 6 burpee broad jumps 4/3ft
30 sec Handstand Hold

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 8:49 @ 125#.

And coming tomorrow…

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

At Home
A. 15-12-9-6-3 [10min cap]

Lateral Burpees Over the DB
1-Arm DB Thrusters (50/35) or Squat Jumps (x2)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: DB Bent Row or Pulling Movement
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

MON 10.05.20 Read More »

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