Michael Aaron

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

And coming tomorrow…

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups

For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

And coming tomorrow…

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

And coming tomorrow…

A. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols

B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Row or 10/8 Cal Echo Bike
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 9:30 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 16 Alt DB Snatches (50/35)
Min 3: 50 Double Unders
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM.
Ex: 6” def, 15, 12, 50, 5 RMU.

And coming tomorrow…

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

And coming tomorrow…

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 16 Alt DB Snatches (50/35)
Min 3: 50 Double Unders
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM.
Ex: 6” def, 15, 12, 50, 5 RMU.

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round

Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.

And coming tomorrow…

Jump Start
For Time [21min cap]
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx