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)
At Home
A. DB Bent Row
2 sets max reps
Rest 3 minutes between sets
B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run
Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.
And coming tomorrow…
A. Hang Power Clean
2-2-2-2
B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)
At Home
A. DB Hang Power Clean
4-8-12-16
B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees
Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.
B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk
At Home
A. Single Leg DB Deadlift
3 sets of 5/5
B. 5 Rounds Not For Time
16 Straight Leg Raises
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)
At Home
A. DB Bent Row
2 sets max reps
Rest 3 minutes between sets
B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run
Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.
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
At Home
A. E2MOM For 10 Minutes
7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups
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)
At Home
Teams of 3
AMRAP 24
40 DB Bent Row or Pulling Movement
50 DB Facing Burpees
DB Thrusters (50’s/35’s) or Squat Jumps x2
Round 1 – 40 reps
Round 2 – 50 reps
Round 3 – 60 reps
Round 4 – (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
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)
At Home
Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
200m run each round
Handstand Push Ups
DB Hang Power Clean (50’s/35’s)
DB Shoulder To Overhead (50’s/35’s)
Post time to complete the WOD or rounds and reps. Ex: 18:15 Rx.
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.
At Home
Partner WOD
AMRAP 18
16 Rounds
200m Run
While partner is running complete AMRAP of:
10 Alt DB Snatch (50/30)
12 V-Ups
10 DB Deadlift (50’s/35’s)
Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx
Saturday Schedule
12:15p: Yoga- Monica Miller
1:30p: All Levels CrossFit- Jeannette 1:30p: Zoom CrossFit– Jeannette
2:45p: All Levels CrossFit- Michael
4:00p: Open Gym- Michael
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’s/25’s to 24/20”)
Devil’s Press (35’s/25’s)
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
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon 10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette
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- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
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 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest
At Home
A. Single Leg DB Deadlift
4 x 6/6 (increase weight or negative duration each set as form allows. Go from 2-3-4-5 seconds neg)
Touch both heads of the dumbbell to the ground
B. EMOM 12
Min 1: 1 set of DB Bent Row or Pulling Movement
Min 2: Double Unders
Min 3: Rest
Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410
And coming tomorrow…
Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)
At Home
Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
200m run each round
Handstand Push Ups
DB Hang Power Clean (50’s/35’s)
DB Shoulder To Overhead (50’s/35’s)
Post time to complete the WOD or rounds and reps. Ex: 18:15 Rx.
