February 2021

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)

A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14)
Calorie Row
Rest 5 minutes
AMRAP 5
21-15-9
Calorie Row
Burpees Over the Rower
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the Rower
Wall Balls (20/14)

At Home
A. Scuba Steve
AMRAP 5
21-15-9
Wall Balls (20/14)
Dumbbell Cleans (50’s/35’s)
Rest 5 minutes
AMRAP 5
21-15-9
Dumbbell Cleans (50’s/35’s)
Burpees Over the DB
Rest 5 minutes
AMRAP 5
21-15-9
Burpees Over the DB
Wall Balls (20/14)

B. 3-Way Hamstring Stretch

Post total reps completed. Ex: 285 Rx.

And coming tomorrow…

A. Snatch
15min to work to a 1RM

B. E4MOM 20
2 Front Squat
9 Kettlebell Swings (53/35)
15 sec Candlestick Hold

Complete 1 round every 4 minutes and rest the remainder of the time. Increase the weight on the squat each round building to a heavy set of 2.

At Home
A. Double DB Power Snatch + Filly Overhead Squat
4 sets of 2 + 2/2

B. E4MOM 20
4/4 DB Bulgarian Split Squat
9 Dumbbell Swings (50/35)
15 sec Candlestick Hold

Post load for snatch and squat. Ex: 190#, 315#

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

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]
50/40 Cal Row
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
50/40 Cal Row

At Home
A. DB Curls
3 sets of 6/6

B. Partner WOD
For Time [24min cap]
600m Relay
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Broad Jumps (4/3ft)
40 DB Power Cleans (50’s/35’s)
40 Broad Jumps (4/3ft)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
600m Relay

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.

And coming tomorrow…

A. 15 Rounds [20min cap]
5 Burpees to 6″ target
20 Double Unders

B. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit
Min 2: Superman Hold
Min 3: 20 Plate Russian Twists (25/15)

Post time for the WOD. Ex: 10:19 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
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. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
ODD: 10-20 Toes to Bar
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

At Home
A. Single Leg DB Deadlift
3 sets of 5/5
Rest 4 minutes between sets

B. EMOM 10
ODD: 10-20 Straight Leg Raises
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

And coming tomorrow…

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [24min cap]
50/40 Cal Row
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Box Jump Overs (24/20)
40 Power Cleans (155/105)(Rx+185/125)
40 Box Jump Overs (24/20)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
50/40 Cal Row

At Home
A. DB Curls
3 sets of 6/6

B. Partner WOD
For Time [24min cap]
600m Relay
40 Handstand Push Ups
40 1-Arm DB Thrusters (50/35)
40 Broad Jumps (4/3ft)
40 DB Power Cleans (50’s/35’s)
40 Broad Jumps (4/3ft)
40 1-Arm DB Thrusters (50/35)
40 Handstand Push Ups
600m Relay

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.

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)

EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

And coming tomorrow…

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
ODD: 10-20 Toes to Bar
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

At Home
A. Single Leg DB Deadlift
3 sets of 5/5
Rest 4 minutes between sets

B. EMOM 10
ODD: 10-20 Straight Leg Raises
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

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)

A. Clean Complex
Power Clean + Front Squat + Push Jerk
4 x 1+3+2
In 12 minutes work to a heavy complex for the day

B. 5 Rounds [20min cap]
10 Chest to Bar Pull Ups
10 Thrusters (95/65)
100 Double Unders

At Home
A. DB Complex
DB Power Clean + DB Front Squat + DB Push Jerk
4 x 2+4+2
Complete 1 set every 3 minutes

B. 5 Rounds [20min cap]
10 DB Bent Row
10 DB Thrusters (50’s/35’s)
100 Double Unders

Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx

And coming tomorrow…

EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

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

Workout of the Day (WOD)

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups

At Home
EMOM 30
Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 20, 20, 15 Rx.

And coming tomorrow…

A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)

All reps are team totals. One partner working at a time.

At Home
A. Filly Overhead Squat
4 sets of 4/4
Rest 3 minutes between sets

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
1200m Relay
80 Bent Over Row (50’s/35’s)
60 Bow Tie Squats (50/35)
40 1-Arm Overhead Squat (50/35)
20 Filly Overhead Squats (50’s/35’s)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.

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. 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.

And coming tomorrow…

EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups

At Home
EMOM 30
Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt DB Snatch (50/35)
Min 6: Hand Release Push Ups

Post the fewest reps completed in the minute for each movement.
Ex: 15, 12, 20, 20, 20, 15 Rx.