Michael Aaron

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
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. Back Squat
3 x 5 @ 80%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

At Home
A. Weighted Split Squats or Pistols
4 sets of 6/6

B. AMRAP 12
5 DB Bent Row (50’s/35’s)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

And coming tomorrow…

Partner WOD
AMRAP 20
40/30 Cal Row
35 Push Press (75/55)
30 Box Jumps (24/20)
25 Power Snatches (75/55)
20 Wallballs (20/14 to 10/9ft)

At Home
Partner WOD
AMRAP 20
400m Relay
35 Bowtie DB Push Press (50/35)
30 DB Lunges (50/35)
25 DB Alt Snatches (50/35)
20 1-Arm DB Thruster (50/35)

All Reps are team totals. One partner working at a time.

Post total rounds + repetitions. Ex: 3 + 20 Rx.

CFM Holiday Schedule

21st through 23rd: Modified midday only 12 pm class
Wednesday 23rd: Modified evening 3:30 pm open and 4:45 pm class
Thursday 24th and Friday 25th: CFM Closed
Saturday 26th: Regular schedule
Sunday 27th: 9 am Weightlifting 10:30 class

Thursday 31st: Modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting

Today’s schedule

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
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- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch: 2-2-2-2-2 work ups (touch and go).

B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]
10 Toes to bar
10 Snatch (135/95)

Intermediate (95/65)
Scaled (65/45)

At Home
A. DB or PVC Power Snatch
5 sets of 4 reps as heavy as possible

B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]
10 DB Weighted Straight Leg Sit Up (50/35) or Straight Leg Raise + V-up
10 DB Snatch (50’s/35’s) or 1-Arm Burpee

Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.

And coming tomorrow…

A. Back Squat
3 x 5 @ 80%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

At Home
A. Weighted Split Squats or Pistols
4 sets of 6/6

B. AMRAP 12
5 DB Bent Row (50’s/35’s)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

At Home
A. EMOM 20
Min 1: 10 1-Arm Thrusters (50/35)
Min 2: 12 DB Pullover (50/35)
Min 3: 50ft Walking Lunge
Min 4: 12 DB Swings (53/35)

B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
8 Table Top Y-hold (15 sec hold) 4x/side “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.

And coming tomorrow…

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

At Home
A. DB Bent Rows
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 DB Deadlift (50’s/35’s) or Airplanes
45 DB Overhead Squat (50/35) or Squat Jumps
30 DB Shoulder to Overhead (50’s/35’s) or Push Ups

Intermediate = 95/65
Scaled = 75/55

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

“Miami Rain”
Level 2 (Rx)
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Level 1
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press (35/20’s)
20 Pull Ups

At Home
AMRAP 16M
40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35’s) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Burpee Broad Jump
20 Devil’s Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Burpee Airplane

Post reps completed for AMRAP. Ex: 243 Rx

And coming tomorrow…

A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

At Home
A. EMOM 20
Min 1: 10 1-Arm Thrusters (50/35)
Min 2: 12 DB Pullover (50/35)
Min 3: 50ft Walking Lunge
Min 4: 12 DB Swings (53/35)

B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
8 Table Top Y-hold (15 sec hold) 4x/side “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael

Workout of the Day (WOD)

“Tabata That!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

At Home
Tabata Single Leg Alt Lateral Hop (4/3ft) (R+L=1)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 5, 14, 8, 10, 24 = 61 Rx.

And coming tomorrow…

“Miami Rain”
Level 2 (Rx)
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Level 1
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press (35/20’s)
20 Pull Ups

At Home
AMRAP 16M
40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35’s) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Burpee Broad Jump
20 Devil’s Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Burpee Airplane

Post reps completed for AMRAP. Ex: 243 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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
5-3-2-2-1-1-1-1

B. EMOM 12
Min 1: 15 Toes to Bar
Min 2: 20 Hollow Rocks
Min 3: 15 Standing Plate Twist (35/25) (R+L=1)

At Home
A. Split Squat
5 sets of 5/5 as heavy as possible
Rest 3 minutes between sets

B. EMOM 12
Min 1: 15 Leg Raises
Min 2: 20 Hollow Rocks
Min 3: 15 Standing DB Twist (35/25) (R+L=1) or 30 Russian Twist (R+L=1)

Post load for squat and fewest reps completed of each movement in EMOM.
Ex: 325#, 15, 20, 15 Rx.

And coming tomorrow…

“Tabata That!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

At Home
Tabata Single Leg Alt Lateral Hop (4/3ft) (R+L=1)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 5, 14, 8, 10, 24 = 61 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- 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. Macho Nacho
For Time [12min cap]
7 “Macho Man” Complexes
30 Handstand Pushups
5 “Macho Man” Complexes
30 Handstand Pushups
3 “Macho Man” Complexes

1 “Macho Man” Complex:
With (2) Dumbbells (50’s/35’s)
3 Power Cleans
3 Front Squats
3 Shoulder-to-Overheads

At Home
1 “Macho Bodyweight” Complex:
6 Everest Climbers (R+L=2)
5 Squat Jumps
4 Push Ups

B. 5-Way Banded Shoulder Stretches

Post time for the WOD. Ex: 9:10 Rx.

And coming tomorrow…

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Row Cals
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the rower (each calorie equals one rep). Move immediately from one station to the next. After the minute on the rower, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

At Home
Garage Fight
3 Rounds for Total Reps
1:00 Single DB Thrusters (50/35) or Squat Sprawl
1:00 Single DB Hang Snatches (50/35) or 1-Arm Sprawl
1:00 Jumping Lunges
1:00 Single DB Hang Clean and Jerks (50/35) or Push Up + Down Dog
1:00 Lateral DB Hops
1:00 Rest

Post total reps completed. Ex: 264 Rx