Michael Aaron

Today’s schedule

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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)

B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min

At Home
A. AMRAP 15
21 1-arm DB Thrusters (50/35)
15 Broad Jumps (4/3ft)
9 DB Push Press (50/35’s)

Post rounds for the AMRAP. Ex: 6+32 Rx

And coming tomorrow…

A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown

B. For Time
40-30-20-10 [16min Cap]
Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round

At Home
A. E3MOM 12
DB Clean Complex (increase weight each round)
1 x (DB Power Clean + DB Front Squat + DB Hang Squat Clean)
15 DB Overhead Tricep Extension

B. For Time
40-30-20-10 [16min Cap]
DB Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round

Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.

THUR 05.27.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

At Home
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Weighted Straight Leg Sit Ups (50/35)
15 Double DB Squats (50/35’s)
75 Double Unders

B. DB Power Snatch Complex
DB Hang Snatch + DB Snatch
5 x 2+2

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

And coming tomorrow…

A. AMRAP 15
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)

At Home
A. AMRAP 15
21 1-arm DB Thrusters (50/35)
15 Broad Jumps (4/3ft)
9 DB Push Press (50/35’s)

Post rounds for the AMRAP. Ex: 6+32 Rx

WED 05.26.21 Read More »

Today’s schedule

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. E3MOM 15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

At Home
A. E3MOM 15
4/4 Single Leg Deadlifts (no bounce)
2/2 Single leg take off Broad Jumps

B. AMRAP 9
10 DB Power Cleans (50’s/35’s)
3 Inverted Burpees

Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.

And coming tomorrow…

A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Toes to Bar
15 Double DB Squats (50/35’s)
200/150m Row

B. Power Snatch Complex
High Hang (above knee) + Low Hang (below knee)
4 x 2+2 (increasing weight)

At Home
A.”Fuel”
4 Rounds [15min cap]
5 Burpees
10 Weighted Straight Leg Sit Ups (50/35)
15 Double DB Squats (50/35’s)
75 Double Unders

B. DB Power Snatch Complex
DB Hang Snatch + DB Snatch
5 x 2+2

Post time for the WOD and load for snatch, Ex: 10:10 Rx, 175#

TUES 05.25.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Hailey
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 8
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner Triple 2 [30min Cap]
2000m Row
200 Double Unders
2 mile Run

At Home
A. AMRAP 8
5 DB Bent Row (50’s/35’s)
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner WOD [30min Cap]
150 Burpees
200 Double Unders
2 mile Run

Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.

And coming tomorrow…

A. E3MOM 15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

At Home
A. E3MOM 15
4/4 Single Leg Deadlifts (no bounce)
2/2 Single leg take off Broad Jumps

B. AMRAP 9
10 DB Power Cleans (50’s/35’s)
3 Inverted Burpees

Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.

MON 05.24.21 Read More »

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. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home
A. AMRAP 20
300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

And coming Saturday…

Partner WOD
40-30-20-10 Rep Rounds [24min cap]
Clusters (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
Cal Row

At Home
Partner WOD
40-30-20-10 Rep Rounds [24min cap]
DB Hang Clusters (50’s/35’s)
20-15-10-5
Reverse Burpees
400m Run Relay Each Round

All reps are team totals. 1 Partner working at a time. Partners may partition the rounds and reps any way.

Post time for the WOD. Ex: 16:40 Rx

Saturday Schedule

8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit– Mohammed
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Hill Sprint
10 x 50m Hill Sprint
rest 40sec between efforts [rest begins at the end of the sprint: top of the hill]

B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
8 Tire Flips
12 Sledge Strikes

At Home
B. 4 Rounds
50m DB Farmer’s Carry (50’s/35’s)
12 DB Power Cleans (50’s/35’s)
12 Alt DB Snatch (50/35)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 05.21.21 Read More »

Sometimes you can push it on a workout; sometimes the workout pushes back!

Today’s schedule

Workout of the Day (WOD)

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]
400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow…

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home
A. AMRAP 20
300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

THUR 05.20.21 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster
5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx

And coming tomorrow…

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]
400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

WED 05.19.21 Read More »

Today’s schedule

Workout of the Day (WOD)

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx

And coming tomorrow…

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster
5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx

TUES 05.18.21 Read More »

Today’s schedule

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (175/115) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protect for rope climbs.

At Home
A. E3MOM 15
3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))

B. 10 Rounds
4 Bent Over Row (50’s/35’s)
2/2 Single Leg Deadlifts (50’s/35’s)
4 Dumbbell Front Squats (50’s/35’s)

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

And coming tomorrow…

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx

MON 05.17.21 Read More »

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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*

At Home
A. Pause Split Squat (2 sec)
5 sets of 3/3

B. 3 Rounds [15min cap]
20 1-Arm DB Thrusters (50/35)
20 DB Swings (50/35)
15 DB Bent Row (50’s/35’s)
10 DB Front Squats (50’s/35’s)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Partner WOD [25min cap]
Randy Savage
21-18-15-12-9
Power Snatches (75/55)
40 Double Unders
200m Run
(Complete each round relay style)

At Home
21-18-15-12-9
DB Power Snatches (50/35)
40 Double Unders
200m Run
(Complete each round relay style)

Post time to complete the WOD: Ex. 22:31 Rx

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…

Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Clean and Jerk (95/65) (Rx+ 115/85)
Directly into
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65) (Rx+ 115/85)
Handstand Push Ups

At Home
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s)
Directly into
10-9-8-7-6-5-4-3-2-1
Dumbbell Overhead Squat (50/35)
Handstand Push Ups

Post time to complete the WOD: Ex. 16:31 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 05.14.21 Read More »