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
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. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts
B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wallball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)
At Home
B. E5MOM x 4 Rounds
20 DB Hang Snatch (10/10) (50/35) or 1-arm Sprawl
12 1-arm Thrusters (50/35) or 20 Jump Squats
200m Run (Rx+ 300m)
Post max speed step and slowest interval. Ex: 95, 2:25 Rx+.
And coming tomorrow…
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+
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)
“Windfall”
4 Rounds For Time [22min cap]
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)
At Home
Rep Rounds For Time [22min cap]
20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20″) or Jump Over Low Object
Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx
And coming tomorrow…
A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts
B. E5MOM x 4 Rounds
20 KB Hang Snatch (10/10) (53/35)
20 Wallball (20/14) to 10/9ft
15/12 Cal (Rx+ = 20/15 Cal)
At Home
B. E5MOM x 4 Rounds
20 DB Hang Snatch (10/10) (50/35) or 1-arm Sprawl
12 1-arm Thrusters (50/35) or 20 Jump Squats
200m Run (Rx+ 300m)
Post max speed step and slowest interval. Ex: 95, 2:25 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. Power Clean
4 sets of 3 reps at 85% every 4 minutes
B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
500m Row
12 Burpees Over The Erg
At Home
A. DB Power Clean or PVC
4 sets of 3 reps at 85% every 4 minutes
B. 2 Rounds [16min cap]
400m Run
20 Hand Release Push Ups
25 DB Power Cleans (50’s/35’s) or 80 Mtn Climbers (R+L=1)
12 Burpees Over The Erg
Post load for clean and time for the WOD. Ex: 230#, 11:45 Rx
And coming tomorrow…
“Windfall”
4 Rounds For Time [22min cap]
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)
At Home
Rep Rounds For Time [22min cap]
20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20″) or Jump Over Low Object
Post time for the WOD or rounds and reps completed. Ex: 3+24 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
4 sets of 3 reps every 5 minutes. (85% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (115/85) (Rx+ 135/95)
At Home
A. DB Push Press or Strict HSPU
4 sets of 3-5 reps at tempo 30X2
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 200m Run
Station 2: 12 Burpee Jump Over Low Object
Station 3: 9 DB Clean & Jerks (50’s/35’s) or 5 Inverted Burpees
Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx
And coming Saturday…
Partner WOD [28 Minute Time Cap]
50-40-30-20-10
Thrusters (m = 45/75/95, w = 35/55/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)
**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.
1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.
Post times to complete. Ex: 23:30 L3
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. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.
B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Slamballs (20/15)
Min 7: 25 Situps
Min 8: Rest
Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.
1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps
Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Carlie
10:45a: All Levels CrossFit- Carlie 10:45a: Zoom CrossFit– Carlie
12n: Yoga/Mobility- Priscila Batista 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- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise
B. AMRAP 14
14 Pistols
14 Toes to Bar
At Home
B. AMRAP 14
14 Pistols
22 Alt Single Leg V-Ups
Post rounds and reps for the AMRAP. Ex: 8+20 Rx
And coming tomorrow…
A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (115/85) (Rx+ 135/95)
At Home
A. DB Push Press or Strict HSPU
4 sets of 3-5 reps at tempo 30X2
B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 200m Run
Station 2: 12 Burpee Jump Over Low Object
Station 3: 9 DB Clean & Jerks (50’s/35’s) or 5 Inverted Burpees
Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.
At Home
A. Double DB or PVC Power Snatch
6 sets of 3 reps
Rest 2 minutes between sets
B. “Powerslide”
3 Minute AMRAP
21 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
21 DB Bent Row (50’s/35’s) or Pulling Movement
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes 3 Minute AMRAP
15 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
15 DB Bent Row (50’s/35’s) or Pulling Movement
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes 3 Minute AMRAP
9 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
9 DB Bent Row (50’s/35’s) or Pulling Movement
9 Pushups (Rx+ = Handstand Pushups)
Post load for snatch and total reps completed in the WOD. Ex: 175#, 158 Rx+
And coming tomorrow…
A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise
B. AMRAP 14
14 Pistols
14 Toes to Bar
At Home
B. AMRAP 14
14 Pistols
22 Alt Single Leg V-Ups
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. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets
B. For Time [15min cap]
21 Bar Facing Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Facing Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)
At Home
A. Single Leg Tempo DB Deadlift or Airplanes
3 sets of 4/4 at Tempo 4241
Rest 3 minutes between sets
B. For Time [15min cap]
21 DB Facing Burpees
21 DB Front Squats (50’s/35’s) or 42 Jumping Squats
21 DB Shoulder to Overhead (50’s/35’s) or HSPU
15 DB Bar Facing Burpees
15 DB Front Squats (50’s/35’s) or 30 Jumping Squats
15 DB Shoulder to Overhead (50’s/35’s) or HSPU
9 DB Bar Facing Burpees
9 DB Front Squats (50’s/35’s) or 18 Jumping Squats
9 DB Shoulder to Overhead (50’s/35’s) or HSPU
Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx
And coming tomorrow…
A. Power Snatch: in 12 minutes work up to a heavy double touch-and-go.
At Home
A. Double DB or PVC Power Snatch
6 sets of 3 reps
Rest 2 minutes between sets
B. “Powerslide”
3 Minute AMRAP
21 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
21 DB Bent Row (50’s/35’s) or Pulling Movement
21 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes 3 Minute AMRAP
15 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
15 DB Bent Row (50’s/35’s) or Pulling Movement
15 Pushups (Rx+ = Handstand Pushups)
Rest 3 minutes 3 Minute AMRAP
9 DB Alt Power Snatches (50/35) or 1-Arm Sprawls
9 DB Bent Row (50’s/35’s) or Pulling Movement
9 Pushups (Rx+ = Handstand Pushups)
Post load for snatch and total reps completed in the WOD. Ex: 175#, 158 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. Weighted Pull ups
5-5-5-5 increasing weight
B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14#) 10/9ft (Rx+ 11/10ft)
60 second plank hold toes on Medball
At Home
A. DB Bent Over Row or Pulling Movement
4 sets of 5 reps with 4 sec negative tempo
B. 5 Rounds [20 Minute Time Cap]
50 Double Unders
10 1-arm Thrusters (50/35) or 8 Reverse Burpees
30/30 second single leg plank hold
Post load for pull up and time for the WOD. Ex: 55#, 17:21 Rx
And coming tomorrow…
A. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets
B. For Time [15min cap]
21 Bar Facing Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Facing Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Facing Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)
At Home
A. Single Leg Tempo DB Deadlift or Airplanes
3 sets of 4/4 at Tempo 4241
Rest 3 minutes between sets
B. For Time [15min cap]
21 DB Facing Burpees
21 DB Front Squats (50’s/35’s) or 42 Jumping Squats
21 DB Shoulder to Overhead (50’s/35’s) or HSPU
15 DB Bar Facing Burpees
15 DB Front Squats (50’s/35’s) or 30 Jumping Squats
15 DB Shoulder to Overhead (50’s/35’s) or HSPU
9 DB Bar Facing Burpees
9 DB Front Squats (50’s/35’s) or 18 Jumping Squats
9 DB Shoulder to Overhead (50’s/35’s) or HSPU
Post load for deadlift and time for the WOD. Ex: 405#, 10:10 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- 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)
A. E2MOM 14
Position 1 Power Clean + Position 2 Power Clean
3 x 1+1
Power Clean
2-2-2-2
Add weight each set
B. AMRAP 12
8 Power Cleans (135/95) (Rx+ 165/110)
12 Handstand Push Ups
8 Front Squats (135/95) (Rx+ 165/110)
12 Box Jumps (24/20)
At Home
A. E2MOM 14 w/ Dumbbells or PVC
Position 1 Power Clean + Position 2 Power Clean
3 x 2+2
Power Clean
10-8-6-4
B. AMRAP 12
8 DB Power Cleans (50’s/35’s) or 12 Plank Frog Hops
12 Handstand Push Ups
8 DB Front Squats (50’s/35’s) or 12 Squat Jumps
12 Tuck Jumps or Jump Over Low Object
Post load for clean and rounds for the AMRAP. Ex: 255#, 4+14 Rx+
And coming Saturday…
Partner WOD
10 Rounds [24min cap]
6 Chest to Bar Pull Ups (Rx+ 4 Bar Muscle Ups)
6 Toes to Bar
9 Deadlifts (185/125) (Rx+ 225/155)
24 Jumping Lunges
At Home
Partner WOD
10 Rounds [24min cap]
9 DB Bent Row (50’s/35’s) or Pulling Movement
6 DB Weighted Straight Leg Sit Ups (50/35) or 9 Straight Leg Raises
5/5 Single Leg Deadlifts (50’s/35’s) or 5/5 Airplanes
24 Jumping Lunges
All the rounds and reps are team totals. Partners may partition the rounds and reps any way. One partner working at a time.
Post time for the WOD. Ex: 18:18 Rx
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Mohammed 10:30a: Zoom CrossFit– Mohammed
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)
B. 2 Rounds [15min cap]
30 Kettlebell Swings (53/35)
40 Push Ups
30/21 Cal Row
At Home
A. Turkish Get Ups w/ DB or odd object
3-3-3-3
(3 reps each arm, add weight each set)
B. 2 Rounds [15min cap]
30 DB Swings (53/35) or Everest Climbers (R+L=2)
40 Push Ups
400m Run
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 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 Batista 12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette
