WORKOUT OF THE DAY

Monthly Archives: October 2020

WED 10.21.20

By | WOD | No Comments

Coach Mohammed


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
4 x 4 @ 78%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1

4 x 5

B. AMRAP 15
200m Run
12 DB Swings (50/35) or Broad Jumps
9 DB Goblet Squats (50/35) or Squat Jumps
6 DB Bent Row or Pulling Movement

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx


And coming tomorrow...

A. 4 Rounds [12min cap]
12 DB Burpee (50's/35's)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Toes to Bar
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's)
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's)
Min 4: Row, Bike, or Ski (Recovery Pace)

At Home
A. 4 Rounds [12min cap]

12 DB Burpee (50's/35's) or Burpee Broad Jump (4/3ft)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Straight Leg Raises
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35's) or 10 Squat Jumps
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35's) or 10 Burpees
Min 4: Run (Recovery Pace)

Score time for the WOD and fewest reps in EMOM. Note recovery pace should be sub 16/13 cal per 40 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 7:10 Rx+, 40 Rx.

TUES 10.20.20

By | WOD | No Comments

Brittany


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- Mohammed
6:00p: Zoom CrossFit- Mohammed
7:15p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

B. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)

Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

At Home
A. AMRAP 8

3 DB Hang Snatches (50/35) R
3 DB Overhead Squats (50/35) R
3 DB Hang Snatches (50/35) L
3 DB Overhead Squats (50/35) L
30 Double Unders

Or

A. AMRAP 8
6 1-Arm Sprawls
6 Lateral Lunges (Rx+ 6 Pistols)
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#


And coming tomorrow...

A. Front Squat
4 x 4 @ 78%

B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1

4 x 5

B. AMRAP 15
200m Run
12 DB Swings (50/35) or Broad Jumps
9 DB Goblet Squats (50/35) or Squat Jumps
6 DB Bent Row or Pulling Movement

Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx


MON 10.19.20

By | WOD | No Comments

Paul and Kevin


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: 3 Deficit Deadlift Singles (2/1.5")
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest

B. 5 Rounds [14 min cap]
20 AbMat Sit Ups
16 Reverse Lunges Steps
12/10 Hand Release Push Ups

At Home
A. EMOM 15

Min 1: 3/3 Deficit DB Single Leg Deadlift Singles or Tempo Airplanes 4441
Min 2: 10-18 DB Bent Row or Pulling Movement
Min 3: Rest

Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:10 Rx.


And coming tomorrow...

A. AMRAP 8
5 Hang Power Snatches (55% 1RM)
5 Overhead Squats
30 Double Unders

B. Handstand Hold Practice
EMOM 12 (30 sec work: 30 sec rest)

Min 1: Freestanding Handstand Hold (or progression)
Min 2: Handstand Hold (or progression)
Min 3: Rest

At Home
A. AMRAP 8

3 DB Hang Snatches (50/35) R
3 DB Overhead Squats (50/35) R
3 DB Hang Snatches (50/35) L
3 DB Overhead Squats (50/35) L
30 Double Unders

Or

A. AMRAP 8
6 1-Arm Sprawls
6 Lateral Lunges (Rx+ 6 Pistols)
30 Double Unders

Post rounds and weight for AMRAP. Ex: 6+10 @ 75#

FRI 10.16.20

By | Partner WOD, WOD, Yoga | No Comments

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

THUR 10.15.20

By | WOD | No Comments

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.


WED 10.14.20

By | WOD | No Comments

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

TUES 10.13.20

By | WOD | No Comments

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