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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
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 [12min cap] 75 Double Unders 15 Ground to Overhead (75/55)
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Foundation Division 8 Thrusters or Squats (15/10# Dumbbells) 6 Ring Rows 11 Step Ups (20/16″) 400m Walk or Medball Carry (20/14)
Additional Scaling Options: Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1 Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster. Can be modified to Dumbbell Thruster Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12” Box Jumps will be step downs only
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. 3 Rounds [24min cap] 100 Double Unders 21 Chest to Bar Pull Ups 100 Double Unders 21 Overhead Squats (95/65)
B. Banded Hip Stretches
Post time for the WOD. Ex 18:10 Rx
And coming tomorrow…
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
EMOM 20 Min 1: 4 Front Squats (@ 75% 1RM) Min 2: Parallette Pike Handstand Push Ups Min 3: Box Jump Overs (24/20) Min 4: Kettlebell Swings (53/35) Min 5: Rest
Post load for squats and fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
And coming tomorrow…
A. 3 Rounds [24min cap] 100 Double Unders 21 Chest to Bar Pull Ups 100 Double Unders 21 Overhead Squats (95/65)
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)
“Cliffhanger” For Time [18min cap] 40 Alt DB Snatch (50/35) 40 Toes to Bar 30 2-DB Box Step Overs (50’s/35’s) at 24/20″ 30 Toes to Bar 20 Hang Power Cleans (120/85)* 20 Toes to Bar 10 Hang Power Snatch (120/85)* 10 Toes to Bar *(Rx+ 155/105)
Post time for the WOD Ex: 13:10 Rx+
And coming tomorrow…
EMOM 20 Min 1: 4 Front Squats (@ 75% 1RM) Min 2: Parallette Pike Handstand Push Ups Min 3: Box Jump Overs (24/20) Min 4: Kettlebell Swings (53/35) Min 5: Rest
Post load for squats and fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Weighted Pull Ups 5-5-5-5 increasing weight
B. 3 Rounds [15min cap] 400m Run 15 Bar Over Burpees 9 Clean & Jerk (115/75)
Post load for pull ups and time for the WOD. Ex: 57#, 10:45 Rx
And coming tomorrow…
“Cliffhanger” For Time [18min cap] 40 Alt DB Snatch (50/35) 40 Toes to Bar 30 2-DB Box Step Overs (50’s/35’s) at 24/20″ 30 Toes to Bar 20 Hang Power Cleans (120/85)* 20 Toes to Bar 10 Hang Power Snatch (120/85)* 10 Toes to Bar *(Rx+ 155/105)
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. AMRAP 16 4 Devil’s Press (35’s/25’s) 32 Double Unders
B. E3MOM 9 5/5 KB Farmer’s Step Up (53’s/35’s at 20/16″) 15 Russian Plate Twists (45/35)
Post rounds completed for AMRAP Ex: 10+2 Rx
And coming Saturday…
Partner WOD 27-21-15-21-27 Rep Rounds [25min cap] Shoulder to Overhead (115/75) Toes to Bar 5 Rope Climbs Each Round* *All athletes must were long socks or shin guards to protect shins when climbing
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
Post time to complete WOD Ex: 21:10 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
A. Split Stance KB Deadlift 4 x 8/8 add weight each set
B. 4 Rounds [22 min cap] 500m/400m Row 30 Sec Elbow Plank Hold 30 Sec R Side Elbow Plank Hold 30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Partner WOD For Time [28min cap] 100/80 Cal Row 75 Wall Balls (20/14 at 10/9ft) 50 Pull Ups 25 Squat Cleans (165/110) 50 Pull Ups 75 Wall Balls (20/14 at 10/9ft) 100/80 Cal Row
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
B. Banded stretch cool down
Post the time for the WOD. Ex: 22:22
And coming tomorrow…
A. AMRAP 16 4 Devil’s Press (35’s/25’s) 32 Double Unders
B. E3MOM 9 5/5 KB Farmer’s Step Up (53’s/35’s at 20/16″) 15 Russian Plate Twists (45/35)
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs In 10 minutes practice rope climb progressions* *All athletes must were long socks or shin guards to protect shins when climbing
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx
And coming tomorrow…
A. Partner WOD For Time [28min cap] 100/80 Cal Row 75 Wall Balls (20/14 at 10/9ft) 50 Pull Ups 25 Squat Cleans (165/110) 50 Pull Ups 75 Wall Balls (20/14 at 10/9ft) 100/80 Cal Row
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 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)
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx
And coming tomorrow…
A. Rope Climbs In 10 minutes practice rope climb progressions* *All athletes must were long socks or shin guards to protect shins when climbing
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
