May 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

Workout of the Day (WOD)

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx

And coming tomorrow…

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster
5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx

Today’s schedule

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

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (175/115) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protect for rope climbs.

At Home
A. E3MOM 15
3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))

B. 10 Rounds
4 Bent Over Row (50’s/35’s)
2/2 Single Leg Deadlifts (50’s/35’s)
4 Dumbbell Front Squats (50’s/35’s)

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

And coming tomorrow…

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 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- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

5 Rounds [24min cap]
400m Run
20 Push Ups
40 Double Unders

Post time for the WOD. Ex: 18:10 Rx.

And coming tomorrow…

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*

At Home
A. Pause Split Squat (2 sec)
5 sets of 3/3

B. 3 Rounds [15min cap]
20 1-Arm DB Thrusters (50/35)
20 DB Swings (50/35)
15 DB Bent Row (50’s/35’s)
10 DB Front Squats (50’s/35’s)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

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

Workout of the Day (WOD)

Team WOD
In teams of 3 complete
AMRAP 17
120/90 Cal Row
90 Toes to Bar
60 Shoulder to Overhead (155/105)
30/21 Bar Muscle Ups

At Home
E3MOM 18
Work for 1 minute: Rest for 2 minutes complete as many rounds as possible of
20 DB Power Cleans (50’s/35’s)
15 Straight Leg Raises
10 DB Shoulder to Overhead (50’s/35’s)
5 Reverse Burpees

Post rounds + reps for AMRAP. Ex: 1+176 Rx.

And coming tomorrow…

5 Rounds [24min cap]
400m Run
20 Push Ups
40 Double Unders

Post time for the WOD. Ex: 18:10 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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

Clean Complex
Every 90 seconds complete the complex. If successful, increase the weight each round.
1 Clean + 1 Hang Clean + 1 Front Squat
Round 1: 135/95
Round 2: 155/105
Round 3: 165/115
Round 4: 175/120
Round 5: 185/125
Round 6: 195/135
Round 7: 205/145
Round 8: 215/150
Round 9: 225/155
Round 10: 235/160
Round 11: 245/165

At Home
Every 90 seconds complete the complex with dumbbells. Add 1 rep, each round
Round 1: 1 Clean + 1 Hang Clean + 1 Front Squat
Round 2: 2 Clean + 2 Hang Clean + 2 Front Squat
Round 3: 3 Clean + 3 Hang Clean + 3 Front Squats
And so on …

Post load for clean complex. Ex: 245# Rx.

And coming tomorrow…

Team WOD
In teams of 3 complete
AMRAP 17
120/90 Cal Row
90 Toes to Bar
60 Shoulder to Overhead (155/105)
30/21 Bar Muscle Ups

At Home
E3MOM 18
Work for 1 minute: Rest for 2 minutes complete as many rounds as possible of
20 DB Power Cleans (50’s/35’s)
15 Straight Leg Raises
10 DB Shoulder to Overhead (50’s/35’s)
5 Reverse Burpees

Post rounds + reps for AMRAP. Ex: 1+176 Rx.

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift (increase weight each set)
EMOM 12
Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest

B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)

At Home
A. EMOM 12
Min 1: 4/4 Single Leg Deadlift (Tempo 3011 no bounce)
Min 2: 4 Kneeling Jumps
Min 3: Rest

Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.

And coming tomorrow…

Clean Complex
Every 90 seconds complete the complex. If successful, increase the weight each round.
1 Clean + 1 Hang Clean + 1 Front Squat
Round 1: 135/95
Round 2: 155/105
Round 3: 165/115
Round 4: 175/120
Round 5: 185/125
Round 6: 195/135
Round 7: 205/145
Round 8: 215/150
Round 9: 225/155
Round 10: 235/160
Round 11: 245/165

At Home
Every 90 seconds complete the complex with dumbbells. Add 1 rep, each round
Round 1: 1 Clean + 1 Hang Clean + 1 Front Squat
Round 2: 2 Clean + 2 Hang Clean + 2 Front Squat
Round 3: 3 Clean + 3 Hang Clean + 3 Front Squats
And so on …

Post load for clean complex. Ex: 245# 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- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

At Home
A. 5 Rounds [15min cap]
20/20 second Mixed Farmers + Front Rack Hold (50’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
5/5 Single Leg Deadlifts (50’s/35’s)
15 DB Bent Row (50’s/35’s)
20 Broad Jumps (4/3ft)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

And coming tomorrow…

“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower

In the remaining time:
Establish A Heavy Single Snatch

At Home
On a running clock…
For Time [0-14 min cap]
15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time

From 14-18 min
Max Devil’s Press (50’s/35’s)

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

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

Workout of the Day (WOD)

A. EMOM 12
Min 1: 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)

At Home
A. EMOM 12
Min 1: 12 Deficit Push Ups w/ hands on DBs
Min 2: 20 sec Arms Bent 90 Bent Over Row Hold

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

And coming tomorrow…

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

At Home
A. 5 Rounds [15min cap]
20/20 second Mixed Farmers + Front Rack Hold (50’s/35’s)
250/200m Row

B. 4 Rounds [15min cap]
5/5 Single Leg Deadlifts (50’s/35’s)
15 DB Bent Row (50’s/35’s)
20 Broad Jumps (4/3ft)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx