WORKOUT OF THE DAY

Monthly Archives: February 2021

MON 03.01.21

By | WOD | No Comments

Hailey and Adam in a partner WOD

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

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

At Home
A. Dumbbell Curls

3 sets of 8/8

B. AMRAP 5
12 Alt DB Snatches (50/35)

8 DB Facing Burpees
Rest 5 minutes
AMRAP 5
8 Alt DB Snatches (50/35)
12 DB Facing Burpees

Post load for chin ups and rounds and reps for AMRAPs.
Ex: 45#, 5+6, 4+12 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#

FRI 02.26.21

By | Partner WOD, WOD, Yoga | No Comments

Priscila

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- 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. Back Squat
4 x 8
Work to a heavy set of 8

B. AMRAP 10
5 Front Squat (135/95)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

At Home
A. Tempo DB Bulgarian Split Squat

4 x 5/5 at 3131 as heavy as possible

B. AMRAP 10
5 DB Squat (50’s/35’s)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

**Scale Handstand Hold
30 sec Wall Supported Handstand Hold
30 sec Pike Handstand Hold (w/ feet on a box)
30 sec Plank Hold

Post load for squat and rounds completed for the AMRAP. Ex: 305#, 7+8 Rx.

And coming Saturday…

Partner WOD [22min cap]
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

At Home
Partner WOD [22min cap] 5 Rounds

120 Double Unders
36 DB Power Clean (50’s/35’s)

1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.

Post time for the WOD. Ex: 16:28 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit– Mohammed
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 Hip/Shoulder Stretches

Post time to complete the WOD. Ex: 9:48 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- Michael

THUR 02.25.21

By | WOD | No Comments

Bob

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. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg KB Deadlift
Min 3: 10 Toes to Bar

B. Interval Row/Shuttles
5 Rounds for max reps

0:50 max cal row
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

At Home
A. EMOM 18

Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg DB Deadlift
Min 3: 10 Weighted Sit Ups

B. Interval Jump Rope/Shuttles
5 Rounds for max reps

0:50 max speed step
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

Post total cals and total shuttle sprints from WOD. Ex: 98, 110 Rx.

And coming tomorrow…

A. Back Squat
4 x 8
Work to a heavy set of 8

B. AMRAP 10
5 Front Squat (135/95)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

At Home
A. Tempo DB Bulgarian Split Squat

4 x 5/5 at 3131 as heavy as possible

B. AMRAP 10
5 DB Squat (50’s/35’s)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

**Scale Handstand Hold
30 sec Wall Supported Handstand Hold
30 sec Pike Handstand Hold (w/ feet on a box)
30 sec Plank Hold

Post load for squat and rounds completed for the AMRAP. Ex: 305#, 7+8 Rx.

WED 02.24.21

By | WOD | No Comments

Coach Cameron completing deficit pike handstand push ups

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- 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- Hailey
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. AMRAP 12
Rx
10 Power Snatch (95/65)
10 Chest to Bar Pull Ups
10 Overhead Squat (95/65)
10 Bar Facing Burpees

Scaled
10 Power Snatch (65/45)
10 Jumping Pull Ups
10 Overhead Squat (65/45)
10 Bar Facing Burpees

Dumbbell Option
10 Alt DB Power Snatch (50/35)
10 Alt DB Hang Power Clean (50/35)
10 DB Overhead Squat (50/35)
10 DB Facing Burpees

Equipment Free
10 Broad Jumps (4/3ft)
10 Handstand Push Ups
20 Air Squats
10 Burpees

B. 5 Way Banded Shoulder Stretch

Post total rounds completed in the AMRAP. Ex: 6+26 Rx.

And coming tomorrow…

A. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg KB Deadlift
Min 3: 10 Toes to Bar

B. Interval Row/Shuttles
5 Rounds for max reps

0:50 max cal row
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

At Home
A. EMOM 18

Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg DB Deadlift
Min 3: 10 Weighted Sit Ups

B. Interval Jump Rope/Shuttles
5 Rounds for max reps

0:50 max speed step
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

Post total cals and total shuttle sprints from WOD. Ex: 98, 110 Rx.

TUES 02.23.21

By | WOD | No Comments

Mike A

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. Bench Press
2 sets of 5 reps 80% 1RM
1 set of max reps 80% 1RM

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
Kettlebell Swings (53/35)
Ring Support Leg Raises
KB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

At Home
A. DB Bench or Glute Bridge Floor Press

4 sets of 8-12 reps

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
DB Swings (50/35)
Chair Support Leg Raises
DB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 75, 76, 54, 48 Rx+

And coming tomorrow…

A. AMRAP 12
Rx
10 Power Snatch (95/65)
10 Chest to Bar Pull Ups
10 Overhead Squat (95/65)
10 Bar Facing Burpees

Scaled
10 Power Snatch (65/45)
10 Jumping Pull Ups
10 Overhead Squat (65/45)
10 Bar Facing Burpees

Dumbbell Option
10 Alt DB Power Snatch (50/35)
10 Alt DB Hang Power Clean (50/35)
10 DB Overhead Squat (50/35)
10 DB Facing Burpees

Equipment Free
10 Broad Jumps (4/3ft)
10 Handstand Push Ups
20 Air Squats
10 Burpees

B. 5 Way Banded Shoulder Stretch

Post total rounds completed in the AMRAP. Ex: 6+26 Rx.

MON 02.22.21

By | WOD | No Comments

Damon

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

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. 5 Rounds [20min cap]
9 Burpee Box Jump Overs (30/24)
21 Dumbbell Thrusters (35’s/20’s)
65 Double Unders

At Home
A. DB Clean Complex

DB Power Clean + DB Hang Squat Clean + DB Split Jerk
4 x 2 + 3 + 1/1

B. 5 Rounds [20min cap]
9 Burpee Broad Jump (4/3ft)
24 1-Arm Dumbbell Thrusters (50/35)
65 Double Unders

Post load for complex and time for the WOD. Ex: 255#, 13:20 Rx.

And coming tomorrow…

A. Bench Press
2 sets of 5 reps 80% 1RM
1 set of max reps 80% 1RM

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
Kettlebell Swings (53/35)
Ring Support Leg Raises
KB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

At Home
A. DB Bench or Glute Bridge Floor Press

4 sets of 8-12 reps

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest. Rotate movements.
Situps
DB Swings (50/35)
Chair Support Leg Raises
DB Front Rack Lunges (53/35) [Alt Arm Each Round]*

*(Rx+ Front Rack Pistols)

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 75, 76, 54, 48 Rx+

FRI 02.19.21

By | Partner WOD, WOD, Yoga | No Comments

Gen

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- 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)

“Mary Ann”
5 Rounds

7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

And coming Saturday…

“Heat Treating”
Partner WOD
AMRAP 20

3 Hang Power Clean (135/95)
6 Front Squats (135/95)
9 Shoulder to Overhead (135/95)
12 DB Snatch (50/35)
15 T2B

At Home
Partner WOD
AMRAP 20

3 DB Hang Power Clean (50’s/35’s)
6 DB Front Squats (50’s/35’s)
9 DB Shoulder to Overhead (50’s/35’s)
12 DB Snatch (50/35)
15 Straight Leg Raises

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.

Post rounds + reps completed. Ex: 10+20 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…

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

At Home
A. DB Curls:
1 set of max reps

B. For Time
400m Run
30 DB Squat (50’s/35’s)
30 DB Deadlift (50’s/35’s)

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

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- Michael