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)
A. Pause Front Squat (2 second Pause) 2-2-2-2-2
B. AMRAP 12 18 Wallballs (20/14 to 10/9ft) 50 Double Unders 9 Deadlift (225/155)
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
And coming Saturday…
Cat’s Cradle Partner WOD AMRAP 20 400m Relay Run (200m each) 20/16 Cal Row 15 Hang Power Cleans (135/95) (Rx+ 165/115) 5 Devil’s Press (35/25’s) (Rx+ 50/35’s)
All the reps are team totals. 1 partner working at a time.
Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Single Leg Kettlebell Deadlift 3 x 5/5
B. 10 Rounds [18min cap] 10 1-Arm Dumbbell Thrusters (35/25) (Rx+ 50/35) 12 Alt Single Leg V-Ups (Rx+ Alt Single Leg Toes to Bar)
Post time for the WOD. Ex: 10:49 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- 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)
4 Rounds Min 1: 16 Cossack Squats (50/35) Min 2: 16 Weighted Straight Leg Sit Ups (50/35) Min 3: 16 DB Box Step Ups (50/35)(24/20) Min 4: 20 Russian Twists (50/35) (R+L=1) Min 5: 16 Box Jump Overs (24/20) Min 6: 16 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute. Ex: 18, 12, 16, 20, 20, 16 = 102 Rx
And coming Saturday…
Partner WOD For Time [24min cap] 30 Burpees Over the Bar Partner Medball Bear Hug 40 Deadlifts (225/135) Partner Rower Plank Hold 60 Wall Balls (20/14) Partner Deadlift Hold
90/70 Cal Row
60 Wall Balls (20/14) Partner Deadlift Hold 40 Deadlifts (225/135) Partner Rower Plank Hold 30 Burpees Over the Bar Partner Medball Bear Hug
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
Brittany WODs a Marathon Partner WOD 4 Rounds [60 sec work : 10 sec transition] Min 1: 7m Shuttle Sprint Relay Min 2: 16 DB Box Step Ups (50/35)(24/20) Min 3: 10/7 Calorie Ski Relay Min 4: 24 Russian Kettlebell Swings (70/53) Min 5: 10/7 Calorie Bike Relay Min 6: 24 Sit Ups Min 7: 10/7 Calorie Row Relay
[32:40min Total Time]
1 partner working at a time. All reps are team totals.
Post total of fewest reps completed in each minute. Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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
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
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
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
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 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- Michael 6:00p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Snatch Complex E3MOM [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set
B. 4 Rounds [10min cap] 5 Hang Power Snatches (115/75)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
And coming Saturday…
Got Your Back Partner WOD 3 Rounds [30min cap] 20 Alternating Clean & Jerks (155/105) 20 Burpees while partner holds bar at deadlift hang 20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack 20 Burpees while partner holds bar overhead
Post time for the WOD. Ex: 22:40 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 1-1-1-1-1
B. AMRAP 5 20 Box Jumps (24/20) 20 Push Ups -2 min rest- AMRAP 5 15 KB Sumo Deadlift High Pull (70/53) 15 Toes to Bar -2 min rest- AMRAP 5 10 Power Clean (135/95) 10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Adam 5:00p: All Levels CrossFit- Adam 6:00p: All Levels CrossFit- Adam
Workout of the Day (WOD)
A. Dumbbell Carries 2 x 200m Walk 50m – Left DB Overhead, Right DB at Waist 50m – Left DB at Waist, Right DB Overhead 50m – Both DB’s at Front Rack 50m – Both DB’s Overhead
B. For Time [24min cap] Buy In: 400m Run 500m Row 8 Rounds 3 Wall Walks 9 Kettlebell Swings (53/35) 12 Wall Balls (20/14) Cash Out: 500m Row 400m Run
Post time for the WOD. Ex: 19:40 Rx
And coming Saturday…
Thor & Gorr 5 Rounds 50-ft 1-Arm Dumbbell Overhead Lunge (50/35) 12 Power Clean (155/105) 16 Bar Over Burpees
After each round partners will battle together to complete each of the following: Round 1: 200m Farmer Carry (105’s/70’s and 70’s/53’s) Round 2: 60/45 Cal Bike and 40/30 Cal Ski Round 3: 50 Sledgehammer (16/10) and 50 Air Squats Round 4: 20 Tire Flips and 40 Tire Jump Throughs Round 5: 200m Sled Push (Partner)
All reps are team totals. 1 partner working at a time.. Reps may be partitioned any way. After completion of each round,, the team will complete a battle together (working at the same time) and advance to the next round. [30 minute time cap].
Post time to complete WOD. Ex: 22:44 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/DB Row Bench Press 3-3-3-3-3 Single Arm DB Row 5 x 8/8 *Superset Bench and DB row
B. AMRAP 16 10 Push Ups 15 Air Squats 20 KBS (53/35) 100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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
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
