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)
A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets
B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold
At Home
A. Tempo DB Front Squat or Jump Squats
5 sets of 4 reps @ 2222
Rest 3 minutes between sets
B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold
Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx
And coming tomorrow…
A. GoWOD Mobility Test
B. Snatch Drop
3-3-3-3-3 at light load less than 50% 1RM snatch
At Home
A. GoWOD Mobility Test
B. 1-Arm DB Snatch Drop or PVC Snatch Drop
5 sets of 2/2 at light load
Post mobility score and snatch weight.
Ex: 81, 75#
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. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)
B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest
At Home
A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the DB
1-Arm DB Thrusters (50/35) or Squat Jumps (x2)
B. EMOM 12
Min 1: Hollow Rocks
Min 2: DB Bent Row or Pulling Movement
MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx
And coming tomorrow…
A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets
B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold
At Home
A. Tempo DB Front Squat or Jump Squats
5 sets of 4 reps @ 2222
Rest 3 minutes between sets
B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold
Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx
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. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold
B. 5 Rounds [14min cap]
30 Double Unders
8 Power Cleans (50% 1RM)
30 sec Handstand Hold
At Home
B. 5 Rounds [14min cap]
30 Double Unders
8 DB Power Cleans (lighter DB) or 6 burpee broad jumps 4/3ft
30 sec Handstand Hold
Post total push up reps and time for the WOD..
Ex: 32 Rx+, 8:49 @ 125#.
And coming tomorrow…
A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)
B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest
At Home
A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the DB
1-Arm DB Thrusters (50/35) or Squat Jumps (x2)
B. EMOM 12
Min 1: Hollow Rocks
Min 2: DB Bent Row or Pulling Movement
MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx
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- 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)
A. Push Press
3-2-2-1-1-1
B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold
At Home
A. DB Push Press or Strict Handstand Push Ups
5 sets of 5-8 reps.
B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold
At Home
Partner WOD
5 Rounds
400m Relay (200m each)
15 Filly Overhead Squats (50’s/35’s) or 30 Lateral Lunges
15 Burpee Broad Jumps (4/3ft)
Partner WOD with one partner working at a time. All the reps are team totals. Partition the reps anyway.
Post time to complete the WOD. Ex: 21:40 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. Monkey Grip Deadlift
4-4-4-4
Increase weight each set
B. 3 Rounds [13min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row
At Home
A. Monkey Grip Double DB Single Leg Deadlift
4 x 3/3
Increase weight each set
Or Tempo Airplanes 3331
4 x 3/3
B. 3 Rounds [13min cap]
21 Double DB Deadlifts (50/35’s) or 12/12 Airplanes
100m Farmer Carry (50/35’s) or 1 minute HS Hold
200m Run
Post load for deadlift and time for the WOD. Ex: 335#, 10:10 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 12n: Zoom Yoga– 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. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)
B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower
At Home
A. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists
B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees
Score time for the WOD.
Ex: 7:10 Rx.
And coming tomorrow…
A. Push Press
3-2-2-1-1-1
B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold
At Home
A. DB Push Press or Strict Handstand Push Ups
5 sets of 5-8 reps.
B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold
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- 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)
Happy Early Birthday Bri!! (It’s on Thursday)
10 Rounds [30min cap]
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)
[30 second Dance cash out]
At Home
10 Rounds [30min cap]
1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)
[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD Ex; 255, 15:23 Rx
And coming tomorrow…
A. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)
B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower
At Home
A. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists
B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees
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 7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)
B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold
At Home
A. DB Bent Row or Pulling Movement
3 sets of max reps
Rest 2 minutes between sets
B. EMOM 20
Min 1: 200m Run
Min 2: 30sec DB Bent Over Row Hold Or Odd Object Bent Over Row Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold
Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx
And coming tomorrow…
Happy Early Birthday Bri!! (It’s on Thursday)
10 Rounds [30min cap]
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)
[30 second Dance cash out]
At Home
10 Rounds [30min cap]
1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)
[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD Ex; 255, 15:23 Rx
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. Deadlift
5-3-2-1-1-1
B. AMRAP 4
8 Bar Facing Burpees
15 Air Squats
20 Double Unders (Rx+ = 40)
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.
Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.
And coming tomorrow…
A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)
B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold
At Home
A. DB Bent Row or Pulling Movement
3 sets of max reps
Rest 2 minutes between sets
B. EMOM 20
Min 1: 200m Run
Min 2: 30sec DB Bent Over Row Hold Or Odd Object Bent Over Row Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold
Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx
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- 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)
A. Snatch + Overhead Squat
5 x 1+1
B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)
At Home
A. DB Snatch + DB Filly Overhead Squat
5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4
Post load for snatch complex and rounds for AMRAP. Ex: 185#, 4+15 Rx.
And coming Saturday…
Partner WOD
“Clean Sweep”
On a running clock, in 8 minutes
60 Toes to Bar
Find 1 RM Power Clean
Rest 2 minutes
For time from 10-22 minutes [12 min cap]
60 Power Clean
60 Front Squats
60 Shoulder To Overhead
Barbell Weight
Rx 120/85
Rx+ 155/105
At Home
On a running clock, in 6 minutes
60 Straight Leg Sit Ups
Max Reps Devil’s Press (50’s/35’s) or Inverted Burpees
Rest 4 minutes
For time from 10-22 minutes [12 min cap]
60 DB Power Clean (50’s/35’s) or Burpees
60 DB Front Squats (50’s/35’s) or Lunges
60 DB Shoulder To Overhead (50’s/35’s) or Push Ups
All the reps are team totals. One partner working at a time. Partners may partition the reps any way.
Post weight for the power clean and time for the WOD. Ex: 265#, 290#, 8:42 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…
A. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)
B. 4 Rounds [18min cap]
20 Hand Release Push Ups
20 Slam Ball Over Shoulder (30/20)
200m Run with Slam Ball
At Home
A. Odd Object Mixed Carry
Shoulder/Front Rack Carry + Suitcase Carry
4 x 100m (change object position at 50m mark)
B. 4 Rounds [18min cap]
20 Hand Release Push Ups
10/10 DB Power Clean (50/35) or 20 1-arm Sprawls
200m Run with DB or 300m Run
Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 13:25 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- Michael 12n: Zoom Yoga– Michael
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. Strict Press
3-3-3-3
increasing weight
B. 3 Rounds [15min cap]
15 Deadlift (185/125)
15 Bar Facing Burpees
15 Pull ups (Rx+ = C2B)
At Home
A. DB Strict Press or Handstand Push Ups
4 sets of 5-8 reps
B. 3 Rounds [15min cap]
15 DB Deadlift (50’s/35’s) or Airplanes
15 DB Facing Burpees
15 DB Bent Row (50’s/35’s) or Pulling Movement
Post load for press and time for the WOD. Ex: 160#, 9:10 Rx+
And coming tomorrow…
A. Snatch + Overhead Squat
5 x 1+1
B. AMRAP 9
15/12 Calorie Row
9 Overhead Squats (120/85)
At Home
A. DB Snatch + DB Filly Overhead Squat
5 x 2+2/2
Or PVC Hang Snatch + Snatch + Overhead Squat
5 x 2+1+4
