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- Jeannette 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. For Time [14min cap] 50′ Handstand Walk 21 C2B Pull Ups* 50′ Handstand Walk 15 C2B Pull Ups 50′ Handstand Walk 9 C2B Pull Ups 50′ Handstand Walk *(Rx+ 12-9-6 Bar Muscle Ups)
B. E2MOM 8 8-6-4-2 Clusters (Increase weight each round) 20 Straight Leg Sit Ups
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
And coming Saturday…
Captain America Partner WOD 20 Minute AMRAP 4 Jab-jab-cross-elbow-elbow-knee-knee 6 Archer Pull Ups (3 per side alt) 8 Overhead Walking Lunges with plate (45/35) 200m run 20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round). Ex: 9+8 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. Bench Press 5-5-5-5-5
B. EMOM 16 Min 1: 10 DB Deadlift (50’s/35’s) Min 2: 10 DB Front Squat (50’s/35’s) Min 3: 12/9 Calorie Row Min 4: Rest
Post weight for heaviest weight for bench press and lowest reps completed for the EMOM Ex. 235#, 10-10-12 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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)
4 Rounds In a 5 minute window complete 500/400m Row 6 Burpee Box Jump Overs (24/20)* 400m Run
Rest 3 minute between rounds
*Rx+ = 10 reps
Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx
And coming tomorrow…
A. For Time [14min cap] 50′ Handstand Walk 21 C2B Pull Ups* 50′ Handstand Walk 15 C2B Pull Ups 50′ Handstand Walk 9 C2B Pull Ups 50′ Handstand Walk *(Rx+ 12-9-6 Bar Muscle Ups)
B. E2MOM 8 8-6-4-2 Clusters (Increase weight each round) 20 Straight Leg Sit Ups
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
6:00a: All Levels CrossFit- Jeannette 7:00a: All Levels CrossFit- Jeannette 8:00a: Open Gym- Jeannette 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. E3MOM 15 Min 1: 5 Back Squat (73% of 1RM) Min 2: 5-8 Strict Pull Ups Min 3: 5-8 Strict Ring Dips
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)
“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…
A. E3MOM 15 Min 1: 5 Back Squat (73% of 1RM) Min 2: 5-8 Strict Pull Ups Min 3: 5-8 Strict Ring Dips
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- 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 E2MOM 14 Pause Clean (Touch & Go; Pause at position 1 each rep) 3-3-3 Hang Clean (position 2) 3-3-3-3 Add weight each set; 40-70%
B. For Time [14min cap] Buy In: 100 Double Unders* 5 Rounds 10 DB Facing Burpees 10 DB Goblet Squats (50/35) (Rx+ = 70/50) Cash Out: 100 Double Unders* *(Rx+ = 200 reps)
Post load for clean and time for the WOD. Ex: 215#, 11:20 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- 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- Jeannette 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Power Clean 3-3-3-3-3
B. AMRAP 10 5 Power Cleans (135/95) 3 Bar Muscle Ups 30 Double Unders
Post load for clean and rounds for the AMRAP. Ex: 235#, 7+8 Rx
And coming Saturday…
Opener: Thank You Next
“Weekend Adventure” Partner WOD AMRAP 20 30 Double DB GTO (35’s/20’s)* 25 Cal Row 20 Box Jumps (24/20)* 15 Burpees
Finisher: Abz For Days Bicycles Flutter Kicks Toe Touches
*Rx+ (50’s/35’s), (30/24”)
All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.
Score rounds and reps from AMRAP. Ex: 3+49 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. Strict Pull Ups 5 sets of 5 reps
B. For Time [20min Cap] 600m Run 50 Sit Ups 40 DB Snatch (50/35) 30 Wall balls (20/14) to 10/9ft 20 Inverted Burpees 30 Wall balls (20/14) to 10/9ft 40 DB Snatch (50/35) 50 Sit Ups 600m Run
Post time for the WOD. Ex: 15:45 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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)
A. 4 Rounds [20min cap] 9 Handstand Push Ups (Rx+ Strict) 20 DB Snatches (50/35) 400m Run
B. Tempo Front Squat 3311 4-4-4-4
Post time for the WOD and load for squats. Ex: 16:20 Rx, 265#
And coming tomorrow…
A. Power Clean 3-3-3-3-3
B. AMRAP 10 5 Power Cleans (135/95) 3 Bar Muscle Ups 30 Double Unders
Post load for clean and rounds for the AMRAP. Ex: 235#, 7+8 Rx
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- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
E6MOM for 5 Rounds 15/12 Cal Row 20 Wallballs (20/14) 15/12 Cal Row 12 Pull Ups (Rx+ C2B)
Score fastest and slowest time. Ex: 2:58, 3:25 Rx+
And coming tomorrow…
A. 4 Rounds [20min cap] 9 Handstand Push Ups (Rx+ Strict) 20 DB Snatches (50/35) 400m Run
B. Tempo Front Squat 3311 4-4-4-4
Post time for the WOD and load for squats. Ex: 16:20 Rx, 265#
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. Championship Complex AMRAP 8 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead (M =65/135/185, W =35/85/125)
B. 3-way Hamstring stretch
Post rounds and reps completed. Ex: 6+8 Rx
And coming tomorrow…
E6MOM for 5 Rounds 15/12 Cal Row 20 Wallballs (20/14) 15/12 Cal Row 12 Pull Ups (Rx+ C2B)
Score fastest and slowest time. Ex: 2:58, 3:25 Rx+
