Month: January 2021

Scott

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. 3 Sets Not For Time
5 Weighted Strict Pull Ups
40 sec L-sit Hold

B. For Time [16min cap]
3 Rounds
20 Wall Balls (20/14)
12 Power Clean (135/95)
2 Rounds
20 Wall Balls (20/14)
12 Shoulder to Overhead (135/95)
1 Round
20 Wall Balls (20/14)
12 Clean & Jerk (135/95)

At Home
A. 3 Sets Not For Time

5 DB Bent Row + 5 DB Curls
40 sec L-sit Hold

B. For Time [16min cap]
3 Rounds

18 1-Arm Thrusters (50/35)
12 DB Power Cleans (50’s/35’s)
2 Rounds
18 1-Arm Thrusters (50/35)
12 DB Shoulder to Overhead (50’s/35’s)
1 Round
18 1-Arm Thrusters (50/35)
12 DB Clean & Jerk (50’s/35’s)

Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx

And coming tomorrow…

A. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…

Power Snatch (95/65)
Reverse Burpee
Toes To Bar
Bar Facing Burpee

At Home
A. Snatch Complex:
Double DB Hang Power Snatch + 1-Arm Hang Squat Snatch

5 sets of 3 + 1/1

B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…

Alt DB Snatch (50/35)
Reverse Burpee
Weighted Straight Leg Sit Up (50/35)
Bar Facing Burpee

Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 7+8 Rx.

Gen getting a cooldown cobra stretch

Today’s schedule

6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
10:45a: All Levels CrossFit- Mohammed
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. Power Clean & Jerk
12min to work to a Heavy Complex:

Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

At Home
A. DB Power Clean & Jerk

DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)

B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)

Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.

And coming Saturday…

“Egg Beaters”
Partner WOD [36min cap]
2 Rounds

400m Run
50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14)
30/24 Cal Row
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar)
30/24 Cal Row
15 Devil’s Press (35’s/20’s)

At Home
Partner WOD [36min cap]
2 Rounds

400m Run
50 Straight Leg Sit Ups (50/35)
400m Run
30 DB Thrusters (35’s/20’s)
2 Rounds
400m Run
50 Straight Leg Raises
400m Run
15 Devil’s Press (35’s/20’s)

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time to complete the WOD. Ex: 27:30 Rx+

Saturday Schedule

8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm KB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run

Record time to complete WOD Ex. 210, 45, 9:49 Rx

Sunday Schedule

8:00a: Weightlifting- Mohammed
9:30a: All Levels CrossFit- Mohammed
10:45a: All Levels CrossFit- Mohammed
10:45a: Zoom CrossFit– Mohammed
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Glenn

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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

At Home
B. AMRAP 4

7 Straight Leg Raises to Straight Leg Sit Up
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

And coming tomorrow…

A. Power Clean & Jerk
12min to work to a Heavy Complex:

Power Clean + Front Squat + Push Jerk + Split Jerk

B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks

At Home
A. DB Power Clean & Jerk

DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)

B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)

Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.

Hailey

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. “Ivy”
AMRAP 12

50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex

Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

At Home
A. AMRAP 12

50 V-Ups
50 1-Arm DB Thrusters (50/35)

B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

And coming tomorrow…

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

*All athletes must wear long socks or pants to protect shins for rope climbs.

At Home
B. AMRAP 4

7 Straight Leg Raises to Straight Leg Sit Up
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

Mike M

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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)

At Home
A. Single Leg Tempo Deadlift

4 sets of 5/5 at 4141

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.

And coming tomorrow…

A. “Ivy”
AMRAP 12

50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex

Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

At Home
A. AMRAP 12

50 V-Ups
50 1-Arm DB Thrusters (50/35)

B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

Ryan

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

10 Rounds [30min cap]
250m Row
30 Double Unders
10 Burpee Box Jump Overs (24/20″)

Intermediate
8 Rounds [30min cap]

250m Row
30 Double Unders
8 Burpee Box Jump Overs (24/20″)

Scaled
8 Rounds [30min cap]

200m Row
20 Speed Step
5 Burpee Box Step Overs (20/16″)

At Home
10 Rounds

200m Run
30 Double Unders
10 Burpee Broad Jumps (4/3’)

Post time to complete the WOD. Ex: 22:40 Rx.

And coming tomorrow…

A. Deadlift Singles
Perform 1 rep every 20 sec. Rest 4 minutes between sets
1 set of 5 reps 80% of 5 RM
1 set of 5 reps 85% of 5 RM
1 set of 5 reps 90% of 5 RM

B. EMOM 10
Min 1: 10 Strict HSPU
Min 2: 10 Cossack Squat (50/35)

At Home
A. Single Leg Tempo Deadlift

4 sets of 5/5 at 4141

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.

Mr. Anderson

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. For Time [18min cap]
30-20-10

Deadlifts (155/105)
Burpees
50 Double Unders at the end of each round

B. Front Squat
12 min to work to a Heavy 3 Rep

At Home
A. For Time [18min cap]
30-20-10

DB Deadlifts (50’s/35’s)
Burpees
50 Double Unders at the end of each round

B. DB Split Squat
4 sets of 5/5

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

And coming Saturday…

Triple Double
AMRAP 5
150m Run
10 Slam Balls (30/20)
-rest 5 minutes-
AMRAP 5
15/12 Calorie Row
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 5 minutes-
AMRAP 5
5 Devil’s Press (50/35’s)
10 Toes to Bar

At Home
AMRAP 5
150m Run
10 DB Alt Snatch (50/35)
-rest 5 minutes-
AMRAP 5
150m Run
10 DB Hang Clean & Jerk (50/35)(5 reps then switch)
-rest 5 minutes-
AMRAP 5
5 Devil’s Press (50/35’s)
10 Straight Leg Raises

Rounds plus reps for each AMRAP. 10m = 1 rep. Ex: 3+20, 3+4, 3+2 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: Yoga- Monica Miller

And coming Sunday…

For Time [13min cap]
60 Overhead Plate Lunges (45/25)
40 Chest to Bar Pull Ups
20 Hang Power Snatches (95/65)
10 Squat Cleans
5 Bar Muscle Ups

At Home
For Time [13min cap]

60 DB OH Lunges (50/35)
40 DB Bent Row (50’s/35’s)
20 DB Hang Power Snatches (50’s/35’s)
10 DB Squat Cleans (50’s/35’s)
5 Devil’s Press (50’s/35’s)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

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

Hailey

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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

Buddy-Buddy
Partner WOD

30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]

At Home
Partner WOD

400m Relay [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds DB (50/35) overhead]
40 Weighted Straight Leg Sit Ups (50/35)
400m Relay
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds DB in bowtie (50/35) in a Wall Sit or Squat]
400m Relay
20 DB Push Press (50/35’s)
40 DB 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 12:30 Rx.

And coming tomorrow…

A. For Time [18min cap]
30-20-10

Deadlifts (155/105)
Burpees
50 Double Unders at the end of each round

B. Front Squat
12 min to work to a Heavy 3 Rep

At Home
A. For Time [18min cap]
30-20-10

DB Deadlifts (50’s/35’s)
Burpees
50 Double Unders at the end of each round

B. DB Split Squat
4 sets of 5/5

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

Ray

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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. Snatch Complex
12min to establish a Heavy complex

High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. For Time [15min cap]
2 Rounds
6 Pull Ups
12 Thrusters (75/55)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Thrusters (95/65)
12 Box Jumps
2 Rounds
2 Bar Muscle Ups
4 Thrusters (115/85)
8 Box Jumps

At Home
A. DB or PVC Snatch Complex
4 sets of

High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
1/1+1/1+1/1

B. For Time [15min cap]
2 Rounds
6 DB Bent Rows (50’s/35’s)
12 DB Bow Tie Thrusters (50/35)
18 Jump Over Low Object
2 Rounds
8 DB Bent Rows (50’s/35’s)
4/4 DB 1-Arm Thrusters (50/35)
12 Jump Over Low Object
2 Rounds
12 DB Bent Rows (50’s/35’s)
4 DB Thrusters (50’s/35’s)
8 Jump Over Low Object

Post load for snatch and time for WOD. Ex: 170#, 11:34 Rx.

And coming tomorrow…

Buddy-Buddy
Partner WOD

30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]

At Home
Partner WOD

400m Relay [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds DB (50/35) overhead]
40 Weighted Straight Leg Sit Ups (50/35)
400m Relay
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds DB in bowtie (50/35) in a Wall Sit or Squat]
400m Relay
20 DB Push Press (50/35’s)
40 DB 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 12:30 Rx.

Ian

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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every minute on the minute 5 toes to bar (including minute 0)
Complete the following for time: [16min cap]
2 Rounds

30 Goblet Squats (53/35)
50 Double Unders
30 Slamballs (20/15)
50 Double Unders

At Home
B. Every minute on the minute 5 Straight Leg Raises (including minute 0)
Complete the following for time: [16min cap]
2 Rounds

30 DB Goblet Squats (50/35)
50 Double Unders
30 DB Swings (50/35)
50 Double Unders

Post time for the WOD. Ex: 12:20 Rx.

And coming tomorrow…

A. Snatch Complex
12min to establish a Heavy complex

High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. For Time [15min cap]
2 Rounds
6 Pull Ups
12 Thrusters (75/55)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Thrusters (95/65)
12 Box Jumps
2 Rounds
2 Bar Muscle Ups
4 Thrusters (115/85)
8 Box Jumps

At Home
A. DB or PVC Snatch Complex
4 sets of

High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
1/1+1/1+1/1

B. For Time [15min cap]
2 Rounds
6 DB Bent Rows (50’s/35’s)
12 DB Bow Tie Thrusters (50/35)
18 Jump Over Low Object
2 Rounds
8 DB Bent Rows (50’s/35’s)
4/4 DB 1-Arm Thrusters (50/35)
12 Jump Over Low Object
2 Rounds
12 DB Bent Rows (50’s/35’s)
4 DB Thrusters (50’s/35’s)
8 Jump Over Low Object

Post load for snatch and time for WOD. Ex: 170#, 11:34 Rx.