6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. 3 Rounds [24min cap] 100 Double Unders 21 Chest to Bar Pull Ups 100 Double Unders 21 Overhead Squats (95/65)
B. Banded Hip Stretches
Post time for the WOD. Ex 18:10 Rx
And coming tomorrow…
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
EMOM 20 Min 1: 4 Front Squats (@ 75% 1RM) Min 2: Parallette Pike Handstand Push Ups Min 3: Box Jump Overs (24/20) Min 4: Kettlebell Swings (53/35) Min 5: Rest
Post load for squats and fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
And coming tomorrow…
A. 3 Rounds [24min cap] 100 Double Unders 21 Chest to Bar Pull Ups 100 Double Unders 21 Overhead Squats (95/65)
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
“Cliffhanger” For Time [18min cap] 40 Alt DB Snatch (50/35) 40 Toes to Bar 30 2-DB Box Step Overs (50’s/35’s) at 24/20″ 30 Toes to Bar 20 Hang Power Cleans (120/85)* 20 Toes to Bar 10 Hang Power Snatch (120/85)* 10 Toes to Bar *(Rx+ 155/105)
Post time for the WOD Ex: 13:10 Rx+
And coming tomorrow…
EMOM 20 Min 1: 4 Front Squats (@ 75% 1RM) Min 2: Parallette Pike Handstand Push Ups Min 3: Box Jump Overs (24/20) Min 4: Kettlebell Swings (53/35) Min 5: Rest
Post load for squats and fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Weighted Pull Ups 5-5-5-5 increasing weight
B. 3 Rounds [15min cap] 400m Run 15 Bar Over Burpees 9 Clean & Jerk (115/75)
Post load for pull ups and time for the WOD. Ex: 57#, 10:45 Rx
And coming tomorrow…
“Cliffhanger” For Time [18min cap] 40 Alt DB Snatch (50/35) 40 Toes to Bar 30 2-DB Box Step Overs (50’s/35’s) at 24/20″ 30 Toes to Bar 20 Hang Power Cleans (120/85)* 20 Toes to Bar 10 Hang Power Snatch (120/85)* 10 Toes to Bar *(Rx+ 155/105)
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. AMRAP 16 4 Devil’s Press (35’s/25’s) 32 Double Unders
B. E3MOM 9 5/5 KB Farmer’s Step Up (53’s/35’s at 20/16″) 15 Russian Plate Twists (45/35)
Post rounds completed for AMRAP Ex: 10+2 Rx
And coming Saturday…
Partner WOD 27-21-15-21-27 Rep Rounds [25min cap] Shoulder to Overhead (115/75) Toes to Bar 5 Rope Climbs Each Round* *All athletes must were long socks or shin guards to protect shins when climbing
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
Post time to complete WOD Ex: 21:10 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
A. Split Stance KB Deadlift 4 x 8/8 add weight each set
B. 4 Rounds [22 min cap] 500m/400m Row 30 Sec Elbow Plank Hold 30 Sec R Side Elbow Plank Hold 30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Partner WOD For Time [28min cap] 100/80 Cal Row 75 Wall Balls (20/14 at 10/9ft) 50 Pull Ups 25 Squat Cleans (165/110) 50 Pull Ups 75 Wall Balls (20/14 at 10/9ft) 100/80 Cal Row
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
B. Banded stretch cool down
Post the time for the WOD. Ex: 22:22
And coming tomorrow…
A. AMRAP 16 4 Devil’s Press (35’s/25’s) 32 Double Unders
B. E3MOM 9 5/5 KB Farmer’s Step Up (53’s/35’s at 20/16″) 15 Russian Plate Twists (45/35)
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs In 10 minutes practice rope climb progressions* *All athletes must were long socks or shin guards to protect shins when climbing
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx
And coming tomorrow…
A. Partner WOD For Time [28min cap] 100/80 Cal Row 75 Wall Balls (20/14 at 10/9ft) 50 Pull Ups 25 Squat Cleans (165/110) 50 Pull Ups 75 Wall Balls (20/14 at 10/9ft) 100/80 Cal Row
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx
And coming tomorrow…
A. Rope Climbs In 10 minutes practice rope climb progressions* *All athletes must were long socks or shin guards to protect shins when climbing
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Clean 1-1-1-1-1-1-1
B. EMOM 8 Min 1: :20 hanging L-sit hold Min 2: 5 ATYT raises (5/2.5)
Post load for the clean. Ex: 310#
And coming tomorrow…
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
Post time for the WOD. 14:20 Rx
And coming Saturday…
Get to da Choppa! Partner WOD 2 Rounds [26min cap] 100 Double Unders 15 Burpee Box Jump Overs (30/24”) 200m Kettlebell Farmers Carry (70’s/53’s) 15 Thrusters (155/105) 100m Sled Push (180/135) 10 Power Snatch (155/105) 3min rest between rounds
One person working at a time. All reps are team totals. Partners may partition the reps anyway.
Post time to complete WOD including rest. Ex: 18:50 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
PumpDay For Time [30min cap] 10-9-8-7-6-5-4-3-2-1 Seated DB Arnold Press (50’s/35’s) Single Arm DB Row (each arm) (50/35)
600m Run
10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Push Ups
Post time to complete WOD. Ex: 20:14 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
