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: Open Gym- Mohammed
6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**
B. For Time [12min cap]
40 Wall Balls (20/14 to 10/9′) (Rx+ = 11/10′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell
**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.
At Home
A. EMOM 12
Odd: 4 DB Clean & Jerk (50’s/35’s)
Even: 6 DB Lat Pull Over (50/35)
B. For Time [12min cap]
40 1-Arm DB Thruster (50/35)
40 DB Bent Row (50’s/35’s)
40 Dumbbell Hang Clean and Jerk (switch every 10) (50/35)
40 Burpees over the Dumbbell
Post load for C&J and time for the WOD. Ex: 250#, 7:43 Rx+
And coming Saturday…
Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)
**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.
At Home
Partner WOD
12 Rounds [24 Minute Cap]
6 Broad Jumps (4/3ft)** — Partner holds dumbbells farmer’s carry (50’s/35’s)
9 DB Front Squats (50’s/35’s) — Partner handstand hold
12 Straight Leg Raises — Partner holds dumbbells front rack (50’s/35’s)
Post time to complete WOD. Ex: 14:10 L3
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 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Airdyne or Ski
Minute 3: 20 sec Max Slam Balls (20/15) (Rx+ = 30/20)
Minute 4: 20 sec Max GHD Sit Ups
B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)
At Home
A. EMOM 12
Minute 1: 20 sec Max 20ft Shuttle Sprints
Minute 2: 20 sec Max Double Unders
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max Weighted Straight Leg Situps (50/35)
B. 4 Rounds [16min cap]
200m Run
10 Dumbbell Power Cleans (50’s/35’s)
100m DB Front Rack + Farmer’s Carry (50’s/35’s)
Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 L3
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 Baptista
