WOD

Carlie

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- Patrick
6:00p: All Levels CrossFit- Patrick
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Handstands
In 10 minutes practice handstand hold progressions.

B. 2 Rounds [24min cap]
1000/800m Row
25 Med Ball Sit Ups (20/14)
25 Burpees
25 GHD Sit Ups
25 Kettlebell Swings (70/53)

Post time for the WOD. Ex: 21:10 Rx.

And coming tomorrow…

A. 3 Sets
AMRAP 4

8 Ground to Overhead (95/65)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

Post rounds and reps for the 3 sets. Ex: 10+10 Rx.

B. EMOM 10
Min 1: Hollow to Superman
Min 2: 10-12 Kipping Swings

Kristen

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- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

And coming tomorrow…

A. Handstands
In 10 minutes practice handstand hold progressions.

B. 2 Rounds [24min cap]
1000/800m Row
25 Med Ball Sit Ups (20/14)
25 Burpees
25 GHD Sit Ups
25 Kettlebell Swings (70/53)

Post time for the WOD. Ex: 21:10 Rx.

Javi

Today’s schedule

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)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

And coming tomorrow…

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

Jon G

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. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [10min cap]
30 Double Unders
8 Power Cleans (50% 1RM)

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 6:49 @ 125#.

And coming tomorrow…

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

Ryan R

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Hailey
8:00a: Open Gym- Hailey
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)

10 Rounds [30min cap]
1 Squat Clean + 1 Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
400m Relay (200m each)
16 Power Snatch (120/85) (Rx+ 135/95)
16 Box Jump Overs (30/24) (Rx+ 36/30)

Partner WOD with one partner working at a time. All the reps are team totals. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Cameron
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Adam

And coming Sunday…

A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

B. 3 Rounds [15min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row

Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

Sarah

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

Score time for the WOD.
Ex: 7:10 Rx.

And coming tomorrow…

10 Rounds [30min cap]
1 Squat Clean + 1 Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx

Pat and Elana

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

And coming tomorrow…

A. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

Score time for the WOD.
Ex: 7:10 Rx.

Gavin and Glenn warming up overhead squat position

Today’s schedule

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)

A. Deadlift
5-3-2-1-1-1

B. AMRAP 4
8 Bar Facing Burpees
15 Air Squats
30 Double Unders
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.

Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.

And coming tomorrow…

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

Coach Pat

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. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx

And coming tomorrow…

A. Deadlift
5-3-2-1-1-1

B. AMRAP 4
8 Bar Facing Burpees
15 Air Squats
30 Double Unders
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.

Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.

Elana

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- Michael
5:00p: All Levels CrossFit- Patrick
6:00p: All Levels CrossFit- Patrick

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1

B. 3 Rounds [20min cap]
400m run
15 Burpees
100 Double Unders
15 Overhead Squats (120/85)

Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.

And coming Saturday…

Clean of the Crop
Teams of 3
For Time

100 Power Clean & Jerks (135/95)

Athlete 1
15/12 Calorie Row
10 Toes to Bar

Athlete 2
Wall Ball Bear Hug Hold (20/14) (must stand the whole time with wall ball hugged against chest)

Athlete 3
Work through C&J

Athletes rotate spots every time one finishes the Couplet. If wall ball is set down, all athletes must STOP until wall ball is picked back up. Athlete 3 can only start C&J once 1 and 2 have started

Post time for WOD. Ex: 17:11 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Michael

And coming Sunday…

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

B. 2 Rounds [20min cap]
15 Hand Release Push Ups
20 Medball Over Bar (20/14)
15 Hand Release Push Ups
800m Run with Medball Ball

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue