Partner WOD

Today’s schedule

12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Weightlifting- Michael

Workout of the Day (WOD)

Jump Start [21min cap]
For Time
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)

At Home
For Time
60 Double Unders
30 Squat Jump 180°
60 Double Unders
400m Run
60 Double Unders
30 Straight Leg Raises
60 Double Unders
400m Run
60 Double Unders
30 Squat Jump 180°

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

And coming Saturday…

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

At Home
Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 DB Bent Row (50’s/35’s)
12 DB Goblet Squats (50/35)

Post time to complete WOD. Ex: 18:24 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. 9-15-21
Power Cleans (135/95)
Burpees Over the Bar

At Home
A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change DB position at 50m mark, and add weight each round)

B. 9-15-21
DB Power Cleans (50’s/35s’)
Burpees Over the DB

Post time for the WOD. Ex: 7:23 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Michael
5:00p: Open Gym- Michael

We wish you a healthy, happy 2021 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

We’re closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a At Home Workout (see below). The At Home Workouts are for you to do on the road…in the hotel gym…in Grandma’s living room…back home in your garage…WHEREVER! We also encourage you to drop in to a local CrossFit Box if you’re out of town over the holidays. Post a pic or video of your travel workout or drop in WOD to Instagram and tag @crossfitmidtown.

Snowman CrossFit

CFM Holiday Schedule

Friday 25th: CFM Closed
Saturday 26th: Regular schedule
Sunday 27th: 9 am Weightlifting, 10:30 class

Thursday 31st: Modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting

Workout of the Day (WOD)

Christmas: Gym Closed

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

Coming Saturday…

Partner WOD
For Time [20min cap]
24-16-8
Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups)
Directly into…
24-16-8
Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)

At Home
Partner WOD
For Time [20min cap]
24-16-8
DB Power Clean (50’s/35’s)
DB Burpee Deadlift (50’s/35’s)
Directly into…
24-16-8
DB Facing Burpees
DB Bent Row (50’s/35’s)

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 15:23 Rx+

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Strict Press: In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)

At Home
A. DB Strict Press or Strict Handstand Push Ups:
3 sets of 5-8 reps

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
100m Run or 25 speed step each round
Sit-Ups
Lunges (R+L=1)
DB Swings (50/35)

Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.

Sunday Schedule

9:00a: Weightlifting- Michael
10:30a: All Levels CrossFit- Damon

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

At Home
A. DB Bent Rows
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 DB Deadlift (50’s/35’s) or Airplanes
45 DB Overhead Squat (50/35) or Squat Jumps
30 DB Shoulder to Overhead (50’s/35’s) or Push Ups

Intermediate = 95/65
Scaled = 75/55

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx

And coming Saturday…

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 200 Double unders
3 Rounds
10 Clean & Jerk (155/105)
15 KB swings (53/35)
20 box jumps (30/24)
15 Pullups
10 HSPU

At Home
Partner WOD
Open: 200 Double unders
3 Rounds
10 DB Clean & Jerk (50’s/35’s)
15 DB Swings (50/35)
20 Broad Jumps (4/3ft)
15 DB Bent Row (50’s/35’s)
10 HSPU

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 L3

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Bench:
In 15 minutes work up to a 3 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (135/95)
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Bench Reverse Hypers

At Home
A. DB Glute Bridge Bench
3 sets of 10-15 reps

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Push Ups
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Chair Reverse Hypers

Post load for bench. Ex: 245#

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Stretch & Mobility- Michael
5:00p: Open Gym- Michael

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Cameron
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Row Cals
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the rower (each calorie equals one rep). Move immediately from one station to the next. After the minute on the rower, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

At Home
Garage Fight
3 Rounds for Total Reps
1:00 Single DB Thrusters (50/35) or Squat Sprawl
1:00 Single DB Hang Snatches (50/35) or 1-Arm Sprawl
1:00 Jumping Lunges (R+L=2)
1:00 Single DB Hang Clean and Jerks (50/35) or Push Up + Down Dog
1:00 Lateral DB Hops (R+L=2)
1:00 Rest

Post total reps completed. Ex: 264 Rx

And coming Saturday…

Partner WOD
AMRAP 18
16 DB Box Step Overs (50/35’s at 24/20)
8 Devil’s Press (50/35’s)
16/12 Calorie Row

At Home
Partner WOD
AMRAP 18
16 DB Lunges (50/35’s)
8 Devil’s Press (50/35’s)
70 Double Unders

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post rounds for the AMRAP. Ex: 4+20 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

7 Rounds [14min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips

At Home
7 Rounds [14min cap]
9 DB Goblet Squats (50/35) or 15 Jumping Squats
7 DB Swings (50/35) or 10 Sprawls
5 Chair Dips

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1: 4 Box Jumps (36/30″)
Min 2: 3 Squat Snatch (70%)
Min 3: Max Bar Facing Burpees
Min 4: Rest

At Home
A. Alt DB Tempo Curls
3 sets of 10 reps (5 each side) w/ 3 sec negative

B. EMOM 16
Min 1: 4 Single Leg Hop w/ Switch (R+L=1)
Min 2: 3/3 DB Hang Squat Snatch (50/35)
Min 3: Max DB Facing Burpees
Min 4: Rest

Post weight for pull ups, snatch, and total burpees. Ex: 45#, 155#, 83 Rx

And coming Saturday…

In a 15 Minute Window
Complete:
120/90 Calorie Row
and
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a Max Complex
Power Clean + Hang Squat Clean + Jerk

At Home
In a 15 Minute Window
Complete:
1600m Run
and
4 Rounds
25 Broad Jumps (4/3’)
20 DB Squats (50’s/35’s) or 30 Lateral Lunges
In Time Remaining…
AMRAP
1 Devil’s Press (50’s/35’s)
1 DB Thruster (50’s/35’s)

While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at any time.

Post time for the WOD and weight for complex Ex: 7:45 Rx, 225#, 245#

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Bench
3-3-3-3

B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run
15 Weighted Straight Leg Sit ups (45/25)
300m Run

At Home
A. DB Glute Bridge Floor Press
3 sets of 8-12 reps

B. 3 Rounds [18min cap]
5/5 Single Arm Glute Bridge Floor Press (50/35) or 12/9 Push Ups
300m Run
15 Weighted Straight Leg Sit ups (50/35) or 20 Straight Leg Raises
300m Run

Post time for the WOD and bench weight. Example: 14:20 Rx @185#

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

6:15a: All Levels CrossFit- Carlie
7:30a: All Levels CrossFit- Carlie
8:45a: Open Gym- Carlie
10:45a: All Levels CrossFit- Jeannette
12n: All Levels CrossFit- Jeannette
12n: Zoom CrossFit– Jeannette
1:15p: Open Gym- Jeannette

Workout of the Day (WOD)

A. EMOM 20
Min 1: Cal Row
Min 2: Overhead Squat (50% 1RM)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. EMOM 20
Min 1: 150m run or Double Unders
Min 2: DB Overhead Squat (50/35)

Score the fewest cals and squats completed in the EMOM. Ex: 15, 8 @ 115#.

And coming Saturday…

Partner WOD [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees

At Home
Partner WOD [20min cap]
3 Rounds
20 DB Single Leg Deadlift (50’s/35’s) or Airplanes
18 Handstand Push Ups
-1min rest-
4 Rounds
15 DB Power Clean (50’s/35’s) or 20 Squat Jumps 180°
15 Straight Leg Raises
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35) or 1-Arm Sprawl
12 DB Facing Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.

Post time for the WOD. Example: 16:48 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

Partner WOD [27min cap]
3 Rounds
500m Row
180 Double Unders
16 Chest to Bar Pull Ups*
21 Burpee Box Jump Overs (24/20)

*Rx+=10 Bar Muscle Ups

At Home
Partner WOD [27min cap]
3 Rounds
400m Run
180 Double Unders
20 DB Bent Row (50’s/35’s) or Pulling Movement
21 Burpee Broad Jumps (4/3’)

Post time for the WOD Ex: 22:19 Rx+

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch

At Home
A. 4 Rounds For Time [12min cap]
15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)

Post time for the WOD. Ex: 8:10 Rx.

And coming Saturday…

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

At Home
A. DB Power Snatch + Filly Overhead Squat
4 x (2 + 2/2)
Or
Broad Jump to Lateral Lunge
4 x (4 + 4/4)

B. 3 Rounds
In a 3 Minute Window
9 DB Power Snatches (50’s/35’s) or 1-Arm Burpees
15 DB Power Cleans or Plank Frog Hops
21 DB Push Jerk or Push Ups
Time Remaining: Max 1-Arm Overhead Squats (50/35) or Max Lateral Lunges
-Rest 3 minutes between rounds-

Post total reps of overhead squat and weight. Ex: 28, 115#

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Strict Press
3 x 5

B. Partner WOD [20min cap]
50/40 Cal Row
25 Slam Balls (30/20)
40/32 Cal Row
25 Slam Balls (30/20)
30/24 Cal Row
25 Slam Balls (30/20)
20/15 Cal Row
25 Slam Balls (30/20)
15/12 Cal Row
25 Slam Balls (30/20)

At Home
A. DB Strict Press or Strict Handstand Push Ups
3 x 6-10 reps

B. Partner WOD [20min cap]
5 Rounds
400m
25 DB Snatch (50/35) or 1-Arm Sprawls

All reps are individual totals. One partner working on the row while the other is doing slam balls and then switch. Each round the calories on the row decrease and the slam ball reps stay at 25 per person.

Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

At Home
Rep Rounds For Time [20min cap]
3-6-9-12-15-18-21
200m run each round
Handstand Push Ups
DB Hang Power Clean (50’s/35’s)
DB Shoulder To Overhead (50’s/35’s)

Post time to complete the WOD or rounds and reps. Ex: 18:15 Rx.

And coming Saturday…

Partner WOD
AMRAP 18
16 Rounds
200m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Deadlift (70/53’s)

At 3, 2, 1… go, 1st partner starts on 200m run and other partner begins the AMRAP. Once 1st partner finishes 200m run they tag their partner to go run to start 2nd round of 200m. Continue rotating runs until 16 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

At Home
Partner WOD
AMRAP 18
16 Rounds
200m Run

While partner is running complete AMRAP of:
10 Alt DB Snatch (50/30)
12 V-Ups
10 DB Deadlift (50’s/35’s)

Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx

Saturday Schedule

12:15p: Yoga- Monica Miller
1:30p: All Levels CrossFit- Jeannette
1:30p: Zoom CrossFit– Jeannette
2:45p: All Levels CrossFit- Michael
4:00p: Open Gym- Michael

And coming Sunday…

A. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35’s/25’s to 24/20”)
Devil’s Press (35’s/25’s)

B. EMOM 12
Min 1: Single KB Farmer’s Carry (70/53)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: Rest

Post time for WOD. Ex: 15:10 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Mohammed
6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

E5MOM 20
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

At Home
E5MOM 20
In 4 minutes complete the following
15 Lateral Burpees Over The DB
200m Run
15 Lateral Burpees Over The DB
AMRAP Bowtie Thrusters (50/35)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) Rx.

And coming Saturday…

Partner WOD [35min Cap]
4 Rounds
200m Relay (100m each)
20 Pull Ups (Rx+ C2B)
-Immediately into-
3 Rounds
20 Box Jump Overs (24/20) (Rx+ 30/24)
30 Medball Sit Ups (20/14) (Rx+ GHD Sit Ups)
20 Power Clean (135/95) (Rx+ 165/110)
-Immediately into-
2 Rounds
20 Front Squats (135/95) (Rx+ 165/110)
200 Double Unders

At Home
Partner WOD [35min Cap]
4 Rounds
200m Relay (100m each)
40 DB Bent Row (50’s/35’s)
-Immediately into-
3 Rounds
20 Broad Jumps (4/3ft)
20 Weighted Sit Ups (50/35)
20 DB Power Clean (50’s/35’s)
-Immediately into-
2 Rounds
20 DB Front Squats (50’s/35’s)
200 Double Unders

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 24:20 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. EMOM 15
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest

B. 4 Rounds [12min cap]
15 Russian Kettlebell Swings (70/53)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Toes to Bar
12 DB Bowtie Squats (50/35)

At Home
B. 4 Rounds [12min cap]
12 Double DB Russian Swings (50’s/35’s)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Straight Leg Raises
12 DB Bowtie Squats (50/35)

Post time for the WOD. Ex: 9:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders

At Home
A. DB Bent Row or Pulling Movement
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [15min cap]
3 Rounds
9 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
40 Double Unders
3 Rounds
12 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
50 Double Unders
3 Rounds
15 DB Clean & Jerk (50’s/35’s) or Inverted Burpees
60 Double Unders

Post reps for pull ups, and time for the WOD. Ex: 11-9 C2B, 8+4 Rx.

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)

At Home
Partner WOD
AMRAP 30
80 1-Arm DB Thrusters (50/35) or 120 Lunges
100 Dumbbell Swings (50/35) or Broad Jumps
800m Run (Together)
80 Sit Ups
60 DB Bent Row (50/35’s) or Pulling Movement
60 Lateral Burpees Over DB
40 DB Power Cleans (50/35’s) or 80 Everest Climbers (L+R=2)
40 DB Shoulder to Overhead (50/35’s) or Push Ups
20 DB Ground to Overhead (50/35’s) or Inverted Burpee
20 DB Glute Bridge Floor Press (50/35’s) or Chair Dip

Post rounds for the AMRAP. Ex: 1+45 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. EMOM 10
Min 1: 15 Calorie Row or 200m Run
Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups

B. The Three Best Friends
3 Rounds [18min cap]
100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette