Michael Aaron

Today’s schedule

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. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10
Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap]
22-18-14-10
1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

Post time for the WOD. Ex: 16:20 Rx

And coming Saturday…

4 Rounds
In 3 minutes complete
500/400m Row
6 Burpee Box Jump Overs (24/20)**
AMRAP Thrusters 75/55 (Rx+ = 95/65)
Rest 1 minute between rounds

*Rx+ = 9 reps

Bodyweight
4 Rounds
In 3 minutes complete
400m Run
6 Burpee Tuck Jumps
AMRAP Squat Jumps
Rest 1 minute between rounds

Post total thrusters completed. Ex: 58 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
11:45a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. For Time [18min cap]
2 Rounds
50/40 Calorie Row
40 Wall Balls (20/14)
30 Medball Sit ups (20/14)
20 Box Jump Overs (24/20)

B. EMOM 12
Min 1: Handstand Hold
Min 2: Alt Single Leg V-Ups

Bodyweight
A. For Time [18min cap]
2 Rounds
100 Double Unders
50 Lunges
40 Sit Ups
30 Box Jump Overs (24/20)

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Batista
12n: Zoom Yoga– Priscila Baptista

Today’s schedule

12n: Zoom CrossFit– Brianna
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. Tempo Strict Press
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups

*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift

Bodyweight
A. Tempo Handstand Push Ups
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups

Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#

And coming tomorrow…

A. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10
Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap]
22-18-14-10
1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

Post time for the WOD. Ex: 16:20 Rx

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (55% 1RM)
10 Alternating Pistols
15/12 Cal Row

Dumbbell
A. E3MOM 12
DB Snatch Complex (increase weight each round)
1 x 3 DB Hang Power Snatch + 2/2 Filly Overhead Squat

B. AMRAP 16
5 DB Power Clean (50’s/35’s)
10 Alternating Pistols
200m Run

Bodyweight
A. E3MOM 12
pvc/broomstick 4 Hang Power Snatch + 4 Overhead Squat
+
4 Drop Squats

B. AMRAP 16
10 Star Jumps
10 Alternating Pistols
200m Run

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx at 145#

And coming tomorrow…

A. Tempo Strict Press
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups

*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift

Bodyweight
A. Tempo Handstand Push Ups
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups

Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#

Today’s schedule

5a: All Levels CrossFit- Michael
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– Michael
7:15p: All Levels CrossFit- Mohammed
8:30p: Cancelled due to ATL city curfew

Workout of the Day (WOD)

A. EMOM 15
Min 1: 4 Front Squat (65-70% of 1RM)
Min 2: 10/10 DB Strict Press
Min 3: 10 Rower Pike Ups

B. 3 Rounds For Quality
500/400m Row
1 min Push Up Position Plank Hold

Bodyweight
A. EMOM 15
Min 1: 4/4 Pistols
Min 2: 15 Push Ups
Min 3: 6 Inch Worms

B. 3 Rounds For Quality
400m Run
1 min Push Up Position Plank Hold

Post fastest and slowest time for the row.
Ex: 1:45, 1:49 Rx

And coming tomorrow…

A. Strict Pull Ups
1 set of max reps
Rest 3 minutes
1 set of max reps

B. EMOM 20
Min 1: 12 DB Thrusters
Min 2: 30 sec Dead Hang Hold
Min 3: 12 Alt DB Curls
Min 4: 30 sec L-sit Hang

Bodyweight
B. EMOM 20
Min 1: 15 Jump Squats
Min 2: 30 Plank Hold
Min 3: 12 Towel Row
Min 4: 30 V-sit Hold

Post max pull ups and fewest reps/time for the EMOM.
Ex: 15 Rx, 12,30,12,20 at 35#.

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. AMRAP 12
6 DB Thrusters (50’s/35’s)
6 Burpees Over Dumbbell
36 Double Unders
3 Devil’s Press (50’s/35’s)

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 25 Plank Jacks

Bodyweight
A. AMRAP 12
8 Lateral Lunges
6 Burpees Over Dumbbell
36 Double Unders
3 Inverted Burpees

Post rounds for the AMRAP. Ex: 6+26 Rx

And coming tomorrow…

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)

B. 3 Rounds For Time [20min cap]
40 Mountain Climber (R+L=1)
30 Pistols
20 Plank Swimmers (R+L=2)
10 Reverse Burpees

Post time for the WOD. Ex: 14:49 Rx

Today’s schedule

9a: Zoom CrossFit– Michael

Workout of the Day (WOD)

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

Scaling Options
Push-ups: Incline push-ups (to chair, couch, table), knee push-ups
Pull-ups: chair pull ups, strict pull ups, towel row, bent over row (DB or banded), sliding floor pull-ups, superman+w pull, ring rows

Half Murph
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

1 Mile Half Murph
Run a full mile at the beginning and end of the workout. Complete half the reps as above.

And coming tomorrow…

A. Single Leg Tempo Deadlift
4 sets of 4/4 at 3031
3 sec negative, 0 sec hold at bottom, 3 sec up, 1 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Bodyweight
A. Single Leg Tempo Airplanes
4 sets of 4/4 at 2220
2 sec negative, 2 sec hold at bottom, 2 sec up, 0 sec hold at the top

B. 2 Rounds For Time [12min cap]
15 Burpee Box Jumps
30 Single Arm Sprawls
45 Sit Ups

Post time for WOD Ex: 9:25 Rx