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- 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. Clean 1-1-1-1-1-1-1
B. EMOM 8 Min 1: :20 hanging L-sit hold Min 2: 5 ATYT raises (5/2.5)
Post load for the clean. Ex: 310#
And coming tomorrow…
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
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- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
Post time for the WOD. 14:20 Rx
And coming Saturday…
Get to da Choppa! Partner WOD 2 Rounds [26min cap] 100 Double Unders 15 Burpee Box Jump Overs (30/24”) 200m Kettlebell Farmers Carry (70’s/53’s) 15 Thrusters (155/105) 100m Sled Push (180/135) 10 Power Snatch (155/105) 3min rest between rounds
One person working at a time. All reps are team totals. Partners may partition the reps anyway.
Post time to complete WOD including rest. Ex: 18:50 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…
PumpDay For Time [30min cap] 10-9-8-7-6-5-4-3-2-1 Seated DB Arnold Press (50’s/35’s) Single Arm DB Row (each arm) (50/35)
600m Run
10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Push Ups
Post time to complete WOD. Ex: 20:14 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: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
Workout of the Day (WOD)
Partner WOD Chippy Chipperooski AMRAP 20 90 Kettlebell Sumo Deadlift High Pulls (70/53) 80 Calorie Row 70 Hand Release Push Ups 600m Run (Together) 50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 40 Calorie Row 30 Hand Release Push Ups 200m Run (Together) [20 Straight Leg Raises after EACH movement]*
1 partner working at a time. All reps are team totals and teams may partition the reps any way. *(Rx+ = 20 T2B)
Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx
And coming tomorrow…
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Pistols In 10 minutes practice progressions for pistols -Complete 3 sets of 4R/4L -Increase weight at your progression
B. AMRAP 12 10 Lateral Burpees Over the Bar 20 Alternating Pistols 10 Deadlifts (225/155)
Post rounds for the AMRAP Ex: 5+20 Rx
And coming tomorrow…
Partner WOD Chippy Chipperooski AMRAP 20 90 Kettlebell Sumo Deadlift High Pulls (70/53) 80 Calorie Row 70 Hand Release Push Ups 600m Run (Together) 50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 40 Calorie Row 30 Hand Release Push Ups 200m Run (Together) [20 Straight Leg Raises after EACH movement]*
1 partner working at a time. All reps are team totals and teams may partition the reps any way. *(Rx+ = 20 T2B)
Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 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: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Back Squat 20min work to 1RM
B. EMOM 15 Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50) Min 3: Rest
Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.
And coming tomorrow…
A. Pistols In 10 minutes practice progressions for pistols -Complete 3 sets of 4R/4L -Increase weight at your progression
B. AMRAP 12 10 Lateral Burpees Over the Bar 20 Alternating Pistols 10 Deadlifts (225/155)
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- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. For Time [16min cap] 4 Rounds 15 V-Ups 15 Pull Ups 15 Kettlebell Swings (53/35) 60 Double Unders
B. EMOM 9 Min 1: 10 Burpees (1ft target) Min 2: 20 Bicycles (R+L=1) Min 3: 30 sec Elbow Plank
Post time for WOD. Ex: 11:20 Rx
And coming tomorrow…
A. Back Squat 20min work to 1RM
B. EMOM 15 Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50) Min 3: Rest
Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.
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- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
All the reps are team totals. 1 partner working at a time. Partners may partition the reps any way expect athletes must complete a minimum of 5 burpees before switching. Partners may alternate Wall Ball reps and may alternate Box Jump reps.
Post time for the WOD. Ex: 22:10 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. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=2) -2 min rest- Kettlebell Deadlifts (53/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 18, 12, 9 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Jeannette 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- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Michael 8:00p: Weightlifting- David
Workout of the Day (WOD)
Partner WOD AMRAP 20 Cal Row 20 Kettlebell Sumo Deadlift High Pulls (70/53) 200m Run (together) 30 Straight Leg Sit Ups
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. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD AMRAP 20 Cal Row 20 Kettlebell Sumo Deadlift High Pulls (70/53) 200m Run (together) 30 Straight Leg Sit Ups
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 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: All Levels CrossFit- Hailey
Workout of the Day (WOD)
For Time [15min cap] 10 Devils Press (35/25’s) 400m Run 20 Double DB Snatch 400m Run 30 Double DB Hang Clean & Jerk 400m Run
Post time for the WOD. Ex: 10:25 Rx.
And coming tomorrow…
A. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
