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- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over Rower
Alternating DB Snatches (50/35)
Toes to Bar
500/400m Row at end of each round
At Home
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over DB or Over Towel
Alternating DB Snatches (50/35) or 1-Arm Sprawls
Alternating Single Leg V-ups (R+L=1)
400m Run at end of each round
Post total time for the WOD. Ex: 16:25 Rx.
And coming tomorrow…
A. Jerk
(from racks)
3-3-3-3
B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups (Rx+ 5 Burpee Ring Muscle Up)
At Home
A. DB Jerk (3 sec pause in catch/split)
5-5-5-5
B. 5 Rounds [15min cap]
12 Box Jump or Step Overs (As high as safely possible)
10 Burpees
10 Dumbbell Bent Row or Pulling Movement (50’s/35’s)
Post load for jerk and time for WOD. Ex: 210#, 10:20 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. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)
At Home
AMRAP 8
5 DB Deadlifts
4 DB Hang Power Cleans
3 DB Front Squats
2 DB Shoulder to Overhead
1 DB Ground to Overhead
(50’s/35’s)
Or
AMRAP 8
5/5 Single Leg Glute Bridge
4/4 1-Arm Sprawl
3/3 Lunges
2/2 Single Leg Push Ups
1/1 1-Arm Burpees
B. 5-Way Banded Shoulder Stretches
Post rounds and reps completed. Ex: 6+8 L3
And coming tomorrow…
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over Rower
Alternating DB Snatches (50/35)
Toes to Bar
500/400m Row at end of each round
At Home
Rep Rounds For Time [24min cap]
30-20-10
Burpees Over DB or Over Towel
Alternating DB Snatches (50/35) or 1-Arm Sprawls
Alternating Single Leg V-ups (R+L=1)
400m Run at end of each round
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- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon 7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Pause Front Squat
(2 second Pause)
2-2-2-2-2
B. AMRAP 14
36 Double Unders
12 Sumo Deadlift High Pull (75/55)
36 Double Unders
12 Wallballs (20/14 at 10/9ft)
At Home
A. Tempo DB Front Squat 3333
5 sets of 4 reps
B. AMRAP 14
36 Double Unders
12 DB Sumo Deadlift High Pull (50/35) or 12 Sprawls
36 Double Unders
5/5 1-Arm DB Thruster (50/35) or 12 Lateral Lunges
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
And coming tomorrow…
A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)
At Home
AMRAP 8
5 DB Deadlifts
4 DB Hang Power Cleans
3 DB Front Squats
2 DB Shoulder to Overhead
1 DB Ground to Overhead
(50’s/35’s)
Or
AMRAP 8
5/5 Single Leg Glute Bridge
4/4 1-Arm Sprawl
3/3 Lunges
2/2 Single Leg Push Ups
1/1 1-Arm Burpees
5a: All Levels CrossFit- Michael
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- 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
3-3-3-3-3
B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
10 Strict Chin Ups
12 Dumbbell Push Press (50/35’s)
At Home
A. DB Power Clean or PVC Clean
3-3-3-3-3
B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
15 DB Bent Row (50’s/35’s) or Pulling Movement
12 Dumbbell Push Press (50/35’s) or 15 Push Ups
Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.
And coming tomorrow…
A. Pause Front Squat
(2 second Pause)
2-2-2-2-2
B. AMRAP 14
36 Double Unders
12 Sumo Deadlift High Pull (75/55)
36 Double Unders
12 Wallballs (20/14 at 10/9ft)
At Home
A. Tempo DB Front Squat 3333
5 sets of 4 reps
B. AMRAP 14
36 Double Unders
12 DB Sumo Deadlift High Pull (50/35) or 12 Sprawls
36 Double Unders
5/5 1-Arm DB Thruster (50/35) or 12 Lateral Lunges
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 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- Michael 6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Weighted Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s)
40 Double Unders
At Home
A. Weighted DB Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s) or 4 Inverted Burpees
40 Double Unders
Post load for lunges and rounds in AMRAP. Ex: 165#, 8+34 Rx
And coming Saturday…
Partner WOD
AMRAP 6
Max Cal Row
Rest 6 minutes AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Toes To Bar
50/40 Cal Row
50 DB Box Step Overs (50’s/35’s) (24/20)
At Home
Partner WOD
AMRAP 6
Max Distance Run
Rest 6 minutes AMRAP 12
50 Push Ups (Rx+ HSPU)
50 Straight Leg Raise to Straight Leg Sit Up
600m Run (=50 reps)
50 DB Forward Lunge Steps (50’s/35’s) (24/20) or Jumping Lunges (L+R=1)
One partner working at a time on the row and AMRAP. All the reps are team totals. Partition the reps any way.
Post cal row and total reps for the AMRAP. Ex: 128, 248 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: All Levels CrossFit- Jeannette
And coming Sunday…
A. Rep Rounds For Time [16min cap]
27-21-15-9
Thrusters (115/75)
Chest To Bar Pull Ups
B. EMOM 9
Min 1: 20-30 Hollow Rocks
Min 2: 30 sec Reverse Table Top Hold
Min 3: 5 Inverted Burpees
At Home
A. Rep Rounds For Time [16min cap]
27-21-15-9
DB Thrusters (50’s/35’s) or Air Squats + Push Ups
Alt DB Bent Row (50’s/35’s) (R+L=1) or Pulling Movement
Post time for the WOD. Ex: 13:12 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
5a: All Levels CrossFit- Michael
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- Damon
6:00p: All Levels CrossFit- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
Workout of the Day (WOD)
A. E3MOM 12
1 Power Clean + 2 Push Press + 2 Push Jerk
B. 2 Rounds [16min cap]
10 Deadlift (225/155)
15 Burpees Over the Bar
20 Chest to Bar Pull Ups
10 Deadlift (225/155)
15 Burpees Over the Bar
30 AbMat Sit Ups
At Home
A. E3MOM 12
1 DB Power Clean + 2 DBPush Press + 2 DB Push Jerk
Or
1 set of Strict Handstand Push Ups
B. 2 Rounds [16min cap]
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
20 DB Bent Row (50’s/35’s) or Pulling Movement
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
30 AbMat Sit Ups
Post load for complex and time for each WOD.
Ex 225#, 11:10 Rx
And coming tomorrow…
A. Weighted Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s)
40 Double Unders
At Home
A. Weighted DB Front Rack Lunges
3 sets of 8
B. AMRAP 10
8 DB Ground to Overhead (50’s/35’s) or 4 Inverted Burpees
40 Double Unders
Post load for lunges and rounds in AMRAP. Ex: 165#, 8+34 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)
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1) or Pulling Movement
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 Rx
And coming tomorrow…
A. E3MOM 12
1 Power Clean + 2 Push Press + 2 Push Jerk
B. 2 Rounds [16min cap]
10 Deadlift (225/155)
15 Burpees Over the Bar
20 Chest to Bar Pull Ups
10 Deadlift (225/155)
15 Burpees Over the Bar
30 AbMat Sit Ups
At Home
A. E3MOM 12
1 DB Power Clean + 2 DBPush Press + 2 DB Push Jerk
Or
1 set of Strict Handstand Push Ups
B. 2 Rounds [16min cap]
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
20 DB Bent Row (50’s/35’s) or Pulling Movement
8/8 DB Single Leg Deadlift (50’s/35’s) or 8/8 Single Leg Log Hops
15 Burpees Over the DB
30 AbMat Sit Ups
Post load for complex and time for each WOD.
Ex 225#, 11:10 Rx
5a: All Levels CrossFit- Michael
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- Damon
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)
3 Rounds [7min cap]
9 Back Squats (185/125)
21 Toes to Bar
-Rest 3 min- 3 Rounds [7min cap]
15 Front Squats (135/95)
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 Overhead Squats (95/65)
9 Ring Muscle Ups
At Home
3 Rounds [7min cap]
9 DB Squats (50’s/35’s) or Pistols
21 Weighted Straight Leg Sit Ups or Straight Leg Raises
-Rest 3 min- 3 Rounds [7min cap]
15 Goblet Squats (50/35) or Jumping Squats
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 DB Overhead Squats (50/35) or Lateral Lunges
9 Dips + 9 DB Bent Row (50’s/35’s) or Pulling Movement
Post time for each WOD. Ex: 4:20, 4:52, 6:35 Rx
And coming tomorrow…
4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1)
At Home
4 Rounds
Min 1: 16 Cossack Squats (50/35) or Lateral Lunges
Min 2: 16 Weighted Straight Leg Sit Ups (50/35) or Straight Leg Raise to Straight Leg Sit Up
Min 3: 16 DB Box Step Ups (50/35)(24/20) or Jumping Lunges (R+L=1)
Min 4: 20 Russian Twists (50/35) (R+L=1) or Russian Twists (R+L+R+L=1)
Min 5: 16 Box Jump Overs (24/20) or Broad Jumps
Min 6: 10 1-Arm DB Bent Row (50/35) (R+L=1) or Pulling Movement
Post total of fewest reps completed in each minute.
Ex: 18, 16, 14, 20, 22, 12 = 102 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. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time
B. 4 Rounds [13min cap]
200m Run
9 Hang Power Snatch (95/65)
12 Bar Facing Burpees
At Home
A. E4MOM 16
3/3 Double DB Single Leg Deadlift or Tempo Airplanes 2521
30 sec Handstand Hold
5-8 Double DB Bent Row or Pulling Movement
Rest remainder of the time
B. 4 Rounds [13min cap]
200m Run
5/5 DB Hang Snatch (50/35) or 8 Alt 1-Arm Burpee
12 DB Facing Burpees or 12 Star Jumps
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
3 Rounds [7min cap]
9 Back Squats (185/125)
21 Toes to Bar
-Rest 3 min- 3 Rounds [7min cap]
15 Front Squats (135/95)
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 Overhead Squats (95/65)
9 Ring Muscle Ups
At Home
3 Rounds [7min cap]
9 DB Squats (50’s/35’s) or Pistols
21 Weighted Straight Leg Sit Ups or Straight Leg Raises
-Rest 3 min- 3 Rounds [7min cap]
15 Goblet Squats (50/35) or Jumping Squats
15 Handstand Push Ups
-Rest 3 min- 3 Rounds [7min cap]
21 DB Overhead Squats (50/35) or Lateral Lunges
9 Dips + 9 DB Bent Row (50’s/35’s) or Pulling Movement
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- Michael 6:00p: Zoom CrossFit– Michael
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
Monkey’s Paw
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L)
10 Toes to Bar
12 Calorie Row
-3min Rest- AMRAP 9
12 Calorie Row
10 Slam Balls (30/20)
8 Slam Ball Box Step Up (30/20) (24/20”)
At Home
AMRAP 9
8 DB Hang Clean & Jerk (50/35) (4R/4L) or 1 Arm Sprawls
10 Straight Leg Raises
200m Run
-3min Rest- AMRAP 9
200m Run
10 DB Snatch (50/35) or Burpees
8 DB Bowtie Forward Lunge Steps (50/35) or 16 Jumping Lunges
Post total reps from both AMRAPs (30 reps per round). Ex: 285. Rx
And coming Saturday…
Partner WOD
For Time [30min cap]
100 Wall Balls (20/14)
100 Double Unders
80 DB Snatches (50/35)
80 Med Ball Sit Ups (20/14)
60 Deadlifts (135/95)
60 Burpees Over the Bar
40 Power Cleans
40 Shoulder to Overhead
20 Power Snatches
20 Bar Muscle Ups
At Home
Partner WOD
For Time [30min cap]
100 1-Arm DB Thrusters (50/35) or Squat Jumps
100 Double Unders or Jumping Jacks
80 DB Snatches (50/35) or 1-Arm Sprawls
80 Weighted Straight Leg Sit Ups (50/35) or V-Ups
60 DB Deadlifts (50/35’s) or Airplanes
60 Burpees Over the DB
40 DB Power Cleans or Broad Jumps
40 DB Shoulder to Overhead or HR Push Ups
20 DB Power Snatches or Handstand Push Ups
20 Devil’s Press or Inverted Burpees
All reps are team totals. One partner working at a time. Athletes may partition the reps any way except on the burpees. Athletes must complete a minimum of 5 reps before switching.
Post time for the WOD. Ex: 22:40 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: All Levels CrossFit- Jeannette
And coming Sunday…
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges
At Home
AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups
-3min Rest- AMRAP 10
10 DB Sumo Deadlift High Pull (50/35) or Star Jumps
10 AbMat Sit Ups
10 Jumping Lunges
Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 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
