Saturday, August 28th 31Heroes August Raffle and Karaoke for 31Heroes! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We have raised over $7,000 and are almost on our way to reaching our 2nd goal for $10,000!
Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
“Front End”
Rep Rounds For Time [20min cap]
21-18-15-12-9
Front squats
Lateral Burpee Over Bar
Barbell Weight Each Round
Scaled
Men: 65/75/95/115/135
Women: 45/55/65/75/85
At Home
Rep Rounds For Time [20min cap]
24-22-20-18-16
DB Front squats (50’s/35’s)
Burpee Over DB
Post time for the WOD. Ex: 14:30 Rx
And coming tomorrow…
3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row
At Home
3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
20 Alternating Single Leg V-ups (R+L=1)
400m Run
All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.
CFM Upcoming Events
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Power Clean
3-3-3-3-3
B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
10 Strict Chin Ups
12 Dumbbell Push Press (50/35’s)
At Home
A. DB Power Clean or PVC Clean
3-3-3-3-3
B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
15 DB Bent Row (50’s/35’s) or Pulling Movement
12 Dumbbell Push Press (50/35’s) or 15 Push Ups
Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.
And coming tomorrow…
“Front End”
Rep Rounds For Time [20min cap]
21-18-15-12-9
Front squats
Lateral Burpee Over Bar
Barbell Weight Each Round
Scaled
Men: 65/75/95/115/135
Women: 45/55/65/75/85
Aerobic Capacity Workout SeriesAerobic Capacity workout is Sunday 8/22 at 8:30 am at Phoenix Track. Sessions will continue each Sunday into October to help build your cardio vascular endurance and running stamina! Cost is $45 for the course or $12 for single sessions. Sign up here: https://bit.ly/AerobicCapacityRegistration2021
Saturday, August 21st RISE UP Invitational Competition in Marietta, GA. CFM will be sending 2 teams to compete in the Rx and Scale divisions. come out to watch and cheer them on for the workouts. Click here for event details!
Sunday, August 22nd Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Michael 6:00p: Zoom CrossFit– Michael
Workout of the Day (WOD)
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Snatch (50/35)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx
And coming Saturday…
Partner WOD
For Time [24min cap]
60 Wall Balls (20/14) Partner Deadlift (225/135) Hold
40 Deadlifts (225/135) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball (20/14) Bear Hug
90/70 Cal Row
30 Burpees Over the Bar Partner Medball (20/14) Bear Hug
40 Deadlifts (225/135) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift (225/135) Hold
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 Rx
Saturday Schedule
9:30a: All Levels CrossFit- Mohammed
And coming Sunday…Pop Up Bring-A-Friend Day!!
Brittany WODs a Marathon
Partner WOD
4 Rounds [60 sec work : 10 sec transition]
Min 1: 7m Shuttle Sprint Relay
Min 2: 16 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Ski Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 30 Sit Ups
Min 7: 10/7 Calorie Row Relay
[32:40min Total Time]
Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
Sunday Schedule
8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Mobility & Stretching- Michael
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. Front Box Squat
5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)
At Home
A. DB Tempo Squat
5 sets of 3 at Tempo 3311. Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 DB Goblet Squats (50/35)
30 DB Swings (50/35)
30 Mountain Climbers (R+L=1)
30 1-Arm Sumo Deadlift High Pull (50/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
And coming tomorrow…
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Snatch (50/35)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean
10 minutes every minute on the minute
1 Power Clean. 80% of 1 rep max.
B. 4 Rounds
In 2 minutes complete…
9 Deadlift
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Push Jerk
Then in the remaining time…
AMRAP Toes to Bar
Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
At Home
A. DB Power Clean
10 minutes every minute on the minute
2 DB Power Clean with pause 2 sec floating off ground.
B. 4 Rounds
In 2 minutes complete…
9 DB Deadlift (50’s/35’s)
7 DB Power Clean
5 DB Push Jerk
Then in the remaining time…
AMRAP Straight Leg Weighted Sit Ups (50/35)
Rest 1 minute between rounds
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
And coming tomorrow…
A. Front Box Squat
5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings (24/16 kg)
30 Mountain Climbers (R+L=1)
30 Power Slam Balls (20/15)
At Home
A. DB Tempo Squat
5 sets of 3 at Tempo 3311. Rest 90 seconds between sets.
B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 DB Goblet Squats (50/35)
30 DB Swings (50/35)
30 Mountain Climbers (R+L=1)
30 1-Arm Sumo Deadlift High Pull (50/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
Saturday, August 28th 31Heroes August Raffle and Karaoke for 31Heroes! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We have raised over $7,000 and are almost on our way to reaching our 2nd goal for $10,000!
Thursday, August 19th and Sunday, August 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
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 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets
At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Farmer Carry Stationary March (50’s/35’s) (Rx+ Fat Gripz)
Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+
And coming tomorrow…
A. Power Clean
10 minutes every minute on the minute
1 Power Clean. 80% of 1 rep max.
B. 4 Rounds
In 2 minutes complete…
9 Deadlift
7 Power Clean (m = 95/115/155, w = 65/85/105)*
5 Push Jerk
Then in the remaining time…
AMRAP Toes to Bar
Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
At Home
A. DB Power Clean
10 minutes every minute on the minute
2 DB Power Clean with pause 2 sec floating off ground.
B. 4 Rounds
In 2 minutes complete…
9 DB Deadlift (50’s/35’s)
7 DB Power Clean
5 DB Push Jerk
Then in the remaining time…
AMRAP Straight Leg Weighted Sit Ups (50/35)
Rest 1 minute between rounds
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.
CFM Upcoming Events
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
Thursday, August 19th and Sunday, August 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time
B. 4 Rounds [12min cap]
75 Double Unders
12 Ground to Overhead (95/65)
At Home
A. E4MOM 16
3/3 Double DB Single Leg Deadlift or Tempo Airplanes 2521
30 sec Handstand Hold
5-8 Double DB Bent Row or Pulling Movement
Rest remainder of the time
B. 4 Rounds [12min cap]
75 Double Unders
6/6 DB Hang Snatch (50/35) or 10 Alt 1-Arm Burpee
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets
At Home
A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Hang Squat Clean Thruster (35/25’s) (Rx+ 50/35’s) or Burpee + Squat Jump
Burpee Broad Jump (3/2ft)
B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Farmer Carry Stationary March (50’s/35’s) (Rx+ Fat Gripz)
Rest 2 minutes between sets
Aerobic Capacity Workout Series 1st Aerobic Capacity workouts is Sunday 8/15 at 8:30 am at Phoenix Track. Session will continue for 8 weeks into October to help build your cardio vascular endurance and running stamina! Early bird price is $35 for the workout series. Price increases to $45 on 8/14. Sign up here: https://bit.ly/AerobicCapacityRegistration2021
Thursday, August 19th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 21st RISE UP Invitational Competition in Marietta, GA. CFM will be sending 2 teams to compete in the Rx and Scale divisions. come out to watch and cheer them on for the workouts. Click here for event details!
31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
And coming Saturday…
Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Partner Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups
At Home
Partner WOD
For Time [30min cap]
100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees
All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.
Post time for the WOD. Ex: 22:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges
At Home
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges
Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.
Sunday Schedule
8:30a: Aerobic Capacity- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Adam
Workout of the Day (WOD)
Hotmail
A. 3 Rounds [20min cap]
Rx
60 Double Unders
15 Chest to Bar Pull Ups
60 Double Unders
15 Overhead Squats (95/65)
Rx+
100 Double Unders
21 Chest to Bar Pull Ups
100 Double Unders
15 Overhead Squats (120/85)
B. Banded Hip Stretches
At Home
A. 3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge
Post time for the WOD. Ex 15:10 Rx+
And coming tomorrow…
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
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
At Home
EMOM 20
Min 1: 3/3 DB Front Rack Split Squats
Min 2: Deficit Pike Handstand Push Ups
Min 3: Lateral Skier Hops
Min 4: DB Swings (50/35)
Min 5: Rest
Post fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
And coming tomorrow…
Hotmail
A. 3 Rounds [20min cap]
Rx
60 Double Unders
15 Chest to Bar Pull Ups
60 Double Unders
15 Overhead Squats (95/65)
Rx+
100 Double Unders
21 Chest to Bar Pull Ups
100 Double Unders
15 Overhead Squats (120/85)
B. Banded Hip Stretches
At Home
A. 3 Rounds [20min cap]
60 Double Unders (Rx+ = 100)
15 Chest to Bar Pull Ups or Pulling Movement
60 Double Unders (Rx+ = 100)
8/8 1-Arm DB Overhead Squats (50/35) or Lateral Lunge
Post time for the WOD. Ex 15:10 Rx+
