Michael Aaron

Today’s schedule

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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
1 x max reps @ 80%

B. AMRAP 12
12 DB Bench (50’s/35’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1
1 x 5
1 x 6
2 x 7
1 x max reps

B. AMRAP 12
12 DB Glute Bridge Bench (50’s/35’s) or Push Ups
9 1-Arm DB Thrusters (50/35) or 12 Lateral Lunges
12 1-Arm DB Snatch (50/35) or 1-arm sprawls
12 DB Facing Burpees

Post final load for squat and rounds for AMRAP. Ex: 285#, 4+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 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

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

Workout of the Day (WOD)

A. Every 4 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)

B. EMOM 10
Min 1: 6-10 Ring Rows
Min 2: 10-20 Weighted Straight Leg Sit Ups

At Home
A. Every 4 minutes for 4 rounds complete
400m Run
8 Filly Overhead Squats (50’s/35’s)

B. EMOM 10
Min 1: 12-20 DB Bent Row
Min 2: 10-20 DB Straight Leg Sit Ups

Post load for overhead squats. Ex: 135-145-155-165#

And coming tomorrow…

A. Front Squat
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
1 x max reps @ 80%

B. AMRAP 12
12 DB Bench (50’s/35’s)
12 Wall Balls (20/14)
12 DB Snatch (50/35)
12 DB Facing Burpees

At Home
A. DB Tempo Front Squat 32X1 or Tempo Jump Squat 43X1
1 x 5
1 x 6
2 x 7
1 x max reps

B. AMRAP 12
12 DB Glute Bridge Bench (50’s/35’s) or Push Ups
9 1-Arm DB Thrusters (50/35) or 12 Lateral Lunges
12 1-Arm DB Snatch (50/35) or 1-arm sprawls
12 DB Facing Burpees

Post final load for squat and rounds for AMRAP. Ex: 285#, 4+25 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean
2-2-2-2

B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (120/85)
2min Rest Between Rounds

At Home
A. DB Power Clean
6-9-12-15
Rest 2 minutes between sets.

B. 4 Rounds (3min Windows)
300m Run
6 DB Bent Row or Pulling Movement
9 Push Ups
12 Air Squats
Max DB Thrusters (50’s/35’s)
2min Rest Between Rounds

Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.

And coming tomorrow…

A. Every 4 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)

B. EMOM 10
Min 1: 6-10 Ring Rows
Min 2: 10-20 Weighted Straight Leg Sit Ups

At Home
A. Every 4 minutes for 4 rounds complete
400m Run
8 Filly Overhead Squats (50’s/35’s)

B. EMOM 10
Min 1: 12-20 DB Bent Row
Min 2: 10-20 DB Straight Leg Sit Ups

Post load for overhead squats. Ex: 135-145-155-165#

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

Workout of the Day (WOD)

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)

B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

At Home
B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Chair Dips
20 DB Goblet Squats (50/35)
20 Push Ups

Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.

And coming tomorrow…

E5MOM 20
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

At Home
E5MOM 20
In 4 minutes complete the following
15 Lateral Burpees Over The DB
200m Run
15 Lateral Burpees Over The DB
AMRAP Bowtie Thrusters (50/35)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) Rx.

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

CFG Open 19.4
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

At Home
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 DB Snatches (50’s/35’s)
12 DB Facing Burpees
-rest 3 minutes-
3 Rounds
12 DB Bent Row or Pulling Movement
12 DB Facing Burpees

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.

And coming tomorrow…

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions or adding weight)

B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

At Home
B. 4 Rounds [Goal Time 12-16 Minutes]
10 Pistols
10 Chair Dips
20 DB Goblet Squats (50/35)
20 Push Ups

Post load for pistol and time for the WOD. Ex: 50#, 10:15 Rx.

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

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

At Home
A. Squat Waves E3MOM 18
DB Squats 1 x 10
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 3 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 4 @5551

Post load for back squat and heavy front squat Ex: 315, 305

And coming tomorrow…

CFG Open 19.4
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 Snatches (50% 1 RM or 95/65)
12 Bar Facing Burpees
-rest 3 minutes-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

At Home
For Time: [12 minute cap, including 3 min rest]
3 Rounds
10 DB Snatches (50’s/35’s)
12 DB Facing Burpees
-rest 3 minutes-
3 Rounds
12 DB Bent Row or Pulling Movement
12 DB Facing Burpees

TIEBREAK
This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet.

Post time to complete the workout or total reps completed and tiebreak time. Ex: 112, 2:55 Rx.

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Ring Complex
E4MOM 16
8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low or high rings)
5 Ring Dips

B. 4 Rounds [8min cap]
3 Squat Cleans (70% 1 RM)
15 Toes to Bar

At Home
A. E4MOM 16
8-12 DB Bent Row
5 Russian Dip Transition or Low Plank Transition
5 Chair Dips

B. 4 Rounds [8min cap]
12 DB Squat Cleans (50’s/35’s)
15 Straight Leg Raises to Straight Leg Sit Up

Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx

And coming tomorrow…

A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 78% BS
Front Squat 1 x 1 @ 88% FS

B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)

At Home
A. Squat Waves E3MOM 18
DB Squats 1 x 10
DB Tempo Front Squat 1 x 2 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 3 @5551
DB Squat 1 x 10
DB Tempo Front Squat 1 x 4 @5551

Post load for back squat and heavy front squat Ex: 315, 305

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

Workout of the Day (WOD)

A. 4 Rounds [12min cap]
12 DB Burpee (50’s/35’s)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Toes to Bar
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35’s)
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35’s)
Min 4: Row, Bike, or Ski (Recovery Pace)

At Home
A. 4 Rounds [12min cap]
12 DB Burpee (50’s/35’s) or Burpee Broad Jump (4/3ft)
9 Handstand Push Ups (Rx+ = Strict)

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: 5 Box Jump Overs + 5 Straight Leg Raises
Min 2: 5 DB Hang Snatch + 5 DB Squats (50/35’s) or 10 Squat Jumps
Min 3: 5 DB Hang Clean + 5 DB Push Press (50/35’s) or 10 Burpees
Min 4: Run (Recovery Pace)

Score time for the WOD and fewest reps in EMOM. Note recovery pace should be sub 16/13 cal per 40 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 7:10 Rx+, 40 Rx.

And coming tomorrow…

A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
40 Double Unders
3 Rounds
12 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
50 Double Unders
3 Rounds
15 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
60 Double Unders

Post reps for pull ups, and time for the WOD. Ex: 11-9 C2B, 8+4 Rx.