March 2021

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
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Single Leg Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on top of a 45# Plate

B. EMOM 12
Minute 1:
5 Hang Power Cleans (50% 1RM)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

At Home
A. Single Leg DB Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on elevated surface

B. EMOM 12
Minute 1:
5 DB Hang Power Cleans (50’s/35’s)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

Post load for deadlift and double under reps. Ex: 185#, 310 Rx

And coming tomorrow…

Open 21.2
In 18 minutes complete as many rounds as possible of
50 Dumbbell Snatches (50/35)
40 Dumbbell Box Step Overs (24/20)
30 Burpee Box Jump Overs (24/20)

Score total reps completed in the AMRAP. Ex: 325 Rx

THUR 03.18.21 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

At Home
A. DB Split Squat
5 sets of 6/6
Tempo 3311

B. 4 Rounds [12min cap]
200m Run
9 DB Shoulder to Overhead (50’s/35’s)

Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx

And coming tomorrow…

A. Single Leg Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on top of a 45# Plate

B. EMOM 12
Minute 1:
5 Hang Power Cleans (50% 1RM)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

At Home
A. Single Leg DB Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on elevated surface

B. EMOM 12
Minute 1:
5 DB Hang Power Cleans (50’s/35’s)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

Post load for deadlift and double under reps. Ex: 185#, 310 Rx

WED 03.17.21 Read More »

Today’s schedule

Workout of the Day (WOD)

A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Bench Press (155/85)
Feet Elevated Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

At Home
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Alternating DB Squat Clean (50/35)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Glute Bridge DB Floor Press (50’s/35’s)
DB Curls (50’s/35’s)
25 Weighted Straight Leg Sit Ups (50/35)

Post rounds for the AMRAP. Ex: 6+23 Rx.

And coming tomorrow…

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

At Home
A. DB Split Squat
5 sets of 6/6
Tempo 3311

B. 4 Rounds [12min cap]
200m Run
9 DB Shoulder to Overhead (50’s/35’s)

Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx

TUES 03.16.21 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Power Clean
2-2-2-2

B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (115/85)
2min Rest Between Rounds

At Home
A. DB Power Clean + Front Squat
4+4, 5+5, 6+6, 7+7
Rest 2 minutes between sets.

B. 4 Rounds (3min Windows)
300m Run
6 DB Bent Row
9 Push Ups
12 Air Squats
Max DB Thrusters (50’s/35’s)
2min Rest Between Rounds

Post load for clean and total reps of thrusters. Ex: 215#, 35 Rx.

And coming tomorrow…

A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Bench Press (155/85)
Feet Elevated Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

At Home
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Alternating DB Squat Clean (50/35)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Glute Bridge DB Floor Press (50’s/35’s)
DB Curls (50’s/35’s)
25 Weighted Straight Leg Sit Ups (50/35)

Post rounds for the AMRAP. Ex: 6+23 Rx.

MON 03.15.21 Read More »

Today’s schedule

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

Workout of the Day (WOD)

OPEN WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

WORKOUT VARIATIONS
Rx’d (all ages)
♀ and ♂ perform wall walks and
double-unders
Scaled (all ages)
♀ and ♂ perform scaled wall
walks and single-unders
Foundation (all ages)
♀ and ♂ perform bear crawls
and jumping jacks

Post time to complete the WOD or reps completed in the time cap. Ex: 389 Rx

And coming Saturday…

Partner WOD [28min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

At Home
Partner WOD [28min Cap]
2 Rounds
400m Run (200m Relay)
40 DB Bent Row (50’s/35’s)
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Single Arm Thrusters (50/35)

Post time for the WOD. 22: 10 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. Yoke Carry
5 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

At Home
A. Mixed Farmer’s and Overhead Carry
5 sets of (12x10ft) or (2x20m)

B. 4 Rounds [12min cap]
15 Broad Jumps (4/3ft)
12 DB Deadlifts (50’s/35’s)
9 Weighted Straight Leg Sit Ups (50/35)

Post time for the WOD. Ex: 7:01 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

FRI 03.12.21 Open 21.1! Read More »

Today’s schedule

Workout of the Day (WOD)

A. ScalesB. Partner WOD
4 Rounds For Time [24min cap]
500m Row
400m Run
30 Deficit Push Ups (3/2″)

At Home
B. Partner WOD
4 Rounds For Time [24min cap]
180 Speed Step
400m Run
30 Deficit Push Ups (3/2″)

Post time for the WOD. Ex: 16:10 Rx.

And coming tomorrow…

Open 21.1
In 15 minutes complete as many rounds as possible of
8 Toes To Bar
10 Dumbbell Snatches (50/35)
30 Double Unders

Equipment Free
In 15 minutes complete as many rounds as possible of
10 Sit Ups
8 Burpees
30 Lateral Hops

Score total reps completed in the AMRAP. Ex: 548

THUR 03.11.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Beck
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: Weightlifting- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Squat Clean
4 x 1 + 1 + 1

B. E2MOM 12
7 Power Cleans (50% 1RM)
15 Wall Balls (20/14)
Rest remainder of the time

At Home
A. DB Clean Complex
DB Power Clean + DB Hang Squat Clean + DB Squat Clean
4 x 2 + 2 + 2

B. E2MOM 12
7 DB Power Cleans (50’s/35’s)
6/6 1-Arm Thrusters (50/35)
Rest remainder of the time

Post load for complex and slowest time for a round. Ex: 215#, 0:58 @ 125#.

And coming tomorrow…

A. ScalesB. Partner WOD
4 Rounds For Time [24min cap]
500m Row
400m Run
30 Deficit Push Ups (3/2″)

At Home
B. Partner WOD
4 Rounds For Time [24min cap]
180 Speed Step
400m Run
30 Deficit Push Ups (3/2″)

Post time for the WOD. Ex: 16:10 Rx.

WED 03.10.21 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)

B. EMOM 15
50% Double Unders
50% Burpee Box Jump Overs (24″)
50% Dumbbell Box Step Overs (50/35) (24/20″)

Post fewest reps completed for each movement in the EMOM. Ex: 50, 8, 8 Rx.

And coming tomorrow…

A. Clean Complex
Power Clean + Hang Squat Clean + Squat Clean
4 x 1 + 1 + 1

B. E2MOM 12
7 Power Cleans (50% 1RM)
15 Wall Balls (20/14)
Rest remainder of the time

At Home
A. DB Clean Complex
DB Power Clean + DB Hang Squat Clean + DB Squat Clean
4 x 2 + 2 + 2

B. E2MOM 12
7 DB Power Cleans (50’s/35’s)
6/6 1-Arm Thrusters (50/35)
Rest remainder of the time

Post load for complex and slowest time for a round. Ex: 215#, 0:58 @ 125#.

TUES 03.09.21 Read More »

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

Workout of the Day (WOD)

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring or Bar Pull Ups
5 Muscle Up Transition + 5 Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

At Home
A. 4 Rounds Not for Time
8 DB Bent Over Row
5 Muscle Up Transition + 5 Chair Dip

B. EMOM 21
25 Air Squats
10 Weighted Sit Up (50/35)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

And coming tomorrow…

A. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)

B. EMOM 15
50% Double Unders
50% Burpee Box Jump Overs (24″)
50% Dumbbell Box Step Overs (50/35) (24/20″)

Post fewest reps completed for each movement in the EMOM. Ex: 50, 8, 8 Rx.

MON 03.08.21 Read More »

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)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

At Home
Partner WOD
AMRAP 30
100 DB Thruster (50/35)
80 DB Deadlift (50’s/35’s)
60 DB Power Cleans (50’s/35’s)
40 DB Shoulder to Overhead (50’s/35’s)
20 DB Ground to Overhead (50’s/35’s)
1200m Run
80 Sit Ups
60 DB Bent Row (50’s/35’s)
40 Lateral Burpees Over DB
20 Devil’s Press (50’s/35’s)

Post total reps completed in AMRAP. Ex: 644 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. EMOM 16
Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Power Box Jumps (increasing height each round)
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53’s/35’s)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″) (50/35)

At Home
A. EMOM 16
Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Broad Jumps
Minute 4: Rest

B. 3 Rounds For Time [18min cap]
100m DB Farmers Carry (50’s/35’s)
20 Glute Bridge Floor Press (50’s/35’s)
100m DB Front Rack Carry
20 DB Lunge Steps (50/35)

Post box jump height and time for the WOD. Ex: 39”, 12:40 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

FRI 03.05.21 Read More »