5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Deadlift
Heavy set of 5 reps
B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk
Post load for deadlift. Ex: 385#
And coming tomorrow…
A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets
B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)
Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pull Ups
4 sets of 3
B. AMRAP 10
40 Wallballs (20/14)
30 Snatches (75/55)
20 Burpees Over Bar
Post load for pull ups and rounds for AMRAP. Ex: 55#, 2+20 Rx.
And coming tomorrow…
A. Deadlift
Heavy set of 5 reps
B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk
B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch
Post load for the EMOM. Ex: 195#
And coming Saturday…
Teams of 3
AMRAP 24
40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller
5a: All Levels CrossFit: Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. AMRAP 6
10 Front Squats (45%)
5 Bar Muscle Ups
B. EMOM 10
Min 1/2 – Pigeon
Min 3/6 – Handstand Hold
Min 4/5 – Lizard
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion
Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.
And coming tomorrow…
A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk
B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Practice Bar Muscle Up for 10 Minutes
B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.
All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.
Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.
And coming tomorrow…
A. AMRAP 6
10 Front Squats (45%)
5 Bar Muscle Ups
B. EMOM 10
Min 1/2 – Pigeon
Min 3/6 – Handstand Hold
Min 4/5 – Lizard
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion
Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Back Squat
3 x 3 @ 75%
B. 5 Rounds Not For Time
12 Toes to bar
10 Deficit Push Ups
Post load for back squat. Ex: 325#
And coming tomorrow…
A. Practice Bar Muscle Up for 10 Minutes
B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.
All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.
Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Crossover Iron Scap
B. 4 Rounds [14min cap]
8 Strict Press (50%)
12 Jumping Lunges
20 Straight Leg Raises
Post load for press and time for the WOD. Ex: 95#, 9:40 Rx.
And coming tomorrow…
A. Back Squat
3 x 3 @ 75%
B. 5 Rounds Not For Time
12 Toes to bar
10 Deficit Push Ups
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights & Chili Cook Off!
Workout of the Day (WOD)
CFG Open 20.5
CFG Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
Post time to complete the WOD. Ex: 18:15 Rx.
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
L1/Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.
And coming Saturday…
Partner WOD
AMRAP 18
16 Rounds
200m Run
While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Deadlift (70/53’s)
At 3, 2, 1… go, 1st partner starts on 200m run and other partner begins the AMRAP. Once 1st partner finishes 200m run they tag their partner to go run to start 2nd round of 200m. Continue rotating runs until 16 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.
Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35/25’s)
Devil’s Press
B. EMOM 12
Min 1 – Single KB Farmer’s Carry (70/53)
Min 2 – Straight Leg Plate Sit Ups (45/25)
Min 3 – Rest
Post time for WOD. Ex: 15:10 Rx
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.5 Live Announcement
Workout of the Day (WOD)
A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate
B. EMOM 15
Min 1 – 5 Hang Power Cleans (60% 1 RM PC) + 20-50 Double Unders
Min 2 – 10-15 Box Jump Overs (24/20)
Min 3 – Rest
Post load for deadlift. Ex: 155#
And coming tomorrow…
20.5
AMRAP 5
Ring Muscle Ups Immediately into AMRAP 12
21-15-9
Cal Row
Chest to Bar Pull ups Then…
21-15-9
Overhead Squats (95/65)
Bar Muscle Ups
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4
B. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 DB facing Burpees
Post load for squat and rounds for AMRAP. Ex: 325#, 5+25 Rx.
And coming tomorrow…
A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate
B. EMOM 15
Min 1 – 5 Hang Power Cleans (60% 1 RM PC) + 20-50 Double Unders
Min 2 – 10-15 Box Jump Overs (24/20)
Min 3 – Rest
