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- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. AMRAP 15
10 Handstand Push Ups (Rx+ Strict)
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats
B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds
Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx
And coming tomorrow…
A. Practice Handstand Walk for 10 minutes
B. For Time [16min cap]
400 Double Unders
30 Ring Muscle Ups
20 Devil’s Press (50’s/35’s)
At Home
B. For Time [16min cap]
400 Double Unders
30 Inverted Burpees
20 Devil’s Press (50’s/35’s)
Partition the reps any way. Post the time to complete the WOD or total reps completed.
Ex: 14:10 Rx
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)
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees
B. For Max Load [8min cap]
3 Rep Clean
All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.
At Home
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees
B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)
Post time for WOD and load for clean
Ex: 13:45, 225#, 257#
And coming tomorrow…
A. AMRAP 15
10 Handstand Push Ups (Rx+ Strict)
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats
B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds
Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx
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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Snatch Complex
Hang Snatch + OHS
4 x 2+1
B. For Time [14min cap]
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (115/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/95)
15 Chest to Bar Pull Ups
10 Overhead Squats (155/105)
Scaled
Men: 65/75/95/115
Women: 45/55/65/85
At Home
A. 4 Rounds Not For Time
8/8 Dumbbell Curls
4 DB Snatch + 2/2 Mixed Rack OHS (50’s/35’s)
B. 4 Rounds [14min cap]
200m Run
16 DB OH Squats (50/35)
Post load for complex and time for WOD.
Ex: 175#, 9:49 Rx
And coming tomorrow…
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees
B. For Max Load [8min cap]
3 Rep Clean
All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.
At Home
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees
B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)
Post time for WOD and load for clean
Ex: 13:45, 225#, 257#
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- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Bulgarian Split Squats
5 x 4/4
B. For Time: [14min cap]
50 Dumbbell Deadlifts (50’s/35’s)
50 AbMat Sit Ups
50 Box Step-ups (24/20”)
50 1-Arm Dumbbell Thrusters (50/35)
Post heaviest load for split squat time for the WOD. Ex: 155, 9:20 Rx.
And coming tomorrow…
A. Snatch Complex
Hang Snatch + OHS
4 x 2+1
B. For Time [14min cap]
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (115/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/95)
15 Chest to Bar Pull Ups
10 Overhead Squats (155/105)
Scaled
Men: 65/75/95/115
Women: 45/55/65/85
At Home
A. 4 Rounds Not For Time
8/8 Dumbbell Curls
4 DB Snatch + 2/2 Mixed Rack OHS (50’s/35’s)
B. 4 Rounds [14min cap]
200m Run
16 DB OH Squats (50/35)
Post load for complex and time for WOD.
Ex: 175#, 9:49 Rx
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
At Home
EMOM 16
Minute 1: 6 Hollow To L-Sit
Minute 2: 24 Lunges
Minute 3: 18 Dumbbell Bent Row (50’s/35’s)
Minute 4: Rest
Post fewest reps completed for each movement. Ex: 6,12,18 Rx.
And coming Saturday…
“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-
Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)
**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.
Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3
At Home
AMRAP 3:30
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
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. 50m Max Weight Sled Push
B. 4 Rounds [20min cap]
100m Sled Push (95/50)
10 Power Cleans (135/95)
100m KB Farmers Carry (53’s/35’s)
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx
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
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- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Double Unders
3 minutes max reps
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Wall Balls (20/14)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls (20/14)
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls (20/14)
30 Toes To Bar
30 Burpees
At Home
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Bow-tie Thrusters (35/25)
10 Straight Leg Raises
10 Burpees
3 Rounds
20 Bow-tie Thrusters (35/25)
20 Straight Leg Raises
20 Burpees
2 Rounds
30 Bow-tie Thrusters (35/25)
30 Straight Leg Raises
30 Burpees
Post double under reps and rounds and reps completed or time for the WOD. Ex: 248, 7+78 Rx.
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. Push Press
3-3-3-3-3
B. 5 Rounds [13min cap]
10 Deadlifts (185/125)
20 Pistols
At Home
A. DB Push Press
5 sets of 6-8 reps
B. 5 Rounds [13min cap]
10 DB Deadlifts (50’s/35’s)
20 Pistols
Post load for press and time for WOD.
Ex: 235#, 9:49 Rx
And coming tomorrow…
A. Double Unders
3 minutes max reps
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Wall Balls (20/14)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls (20/14)
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls (20/14)
30 Toes To Bar
30 Burpees
At Home
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Bow-tie Thrusters (35/25)
10 Straight Leg Raises
10 Burpees
3 Rounds
20 Bow-tie Thrusters (35/25)
20 Straight Leg Raises
20 Burpees
2 Rounds
30 Bow-tie Thrusters (35/25)
30 Straight Leg Raises
30 Burpees
Post double under reps and rounds and reps completed or time for the WOD. Ex: 248, 7+78 Rx.
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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row
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- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM
B. AMRAP 9
12 Dumbbell Hang Power Clean (50’s/35’s)
9 Dumbbell Squats (50’s/35’s)
6 Dumbbell Shoulder to Overhead (50’s/35’s)
20 Dumbbell Box Step-ups (50/35)
At Home
A. Tempo Split Squat
5 sets of 4/4 at Tempo 3311
Complete 1 set E4MOM
Post squat and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
And coming tomorrow…
On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Jeannette 12n: Zoom CrossFit– Jeannette
1:15p: Open Gym- Jeannette
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. 10 Minute EMOM:
1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time [12 Minute Time Cap]:
21 Overhead Squats (95/65)
21 Power Snatch (95/65)*
*No dropping the barbell. Athletes must set it down between sets.
At Home
A. 10 Minute EMOM:
1 Double DB Power Snatch + 1 Hang Power Snatch
B. 3 Rounds For Time [12 Minute Time Cap]:
18 Filly DB Overhead Squats (50’s/35’s)
18 DB Power Snatch (50’s/35’s)
Post load for snatch and time for the WOD Ex: 160#, 8:49 Rx
And coming Saturday…
Partner WOD
3 Rounds For Time [24min cap]
50/40 Cal Row
300m Medball Hill Run (20/14)
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)
At Home
Partner WOD
3 Rounds For Time [24min cap]
400m Relay
200m Meter DB Carry (50/35) together
10 Burpee DB Cleans (50’s/35’s)
21 Burpee Broad Jumps (4/3ft)
All reps are team totals. One person working at a time. The 300m run is together with 1 medball. Partners may switch medball as often as desired. Partition the rounds and reps any way.
Post time for WOD. Ex: 16:12 Rx
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael 10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Rope Climbs: In 10 minutes practice rope climbs
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
