WOD

Today’s schedule

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

Workout of the Day (WOD)

A. AMRAP 8
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner Triple 2 [30min Cap]
2000m Row
200 Double Unders
2 mile Run

At Home
A. AMRAP 8
5 DB Bent Row (50’s/35’s)
10 Push ups
15 Air Squats
*Rx+= weight vest

B. Partner WOD [30min Cap]
150 Burpees
200 Double Unders
2 mile Run

Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.

And coming tomorrow…

A. E3MOM 15
4 Deadlifts (no bounce)
4 Single leg take off box jumps (2/2)

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

At Home
A. E3MOM 15
4/4 Single Leg Deadlifts (no bounce)
2/2 Single leg take off Broad Jumps

B. AMRAP 9
10 DB Power Cleans (50’s/35’s)
3 Inverted Burpees

Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- 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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]
400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow…

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home
A. AMRAP 20
300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster
5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx

And coming tomorrow…

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]
400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- 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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx

And coming tomorrow…

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster
5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx

Today’s schedule

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

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (175/115) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protect for rope climbs.

At Home
A. E3MOM 15
3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))

B. 10 Rounds
4 Bent Over Row (50’s/35’s)
2/2 Single Leg Deadlifts (50’s/35’s)
4 Dumbbell Front Squats (50’s/35’s)

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

And coming tomorrow…

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx

Today’s schedule

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

Workout of the Day (WOD)

5 Rounds [24min cap]
400m Run
20 Push Ups
40 Double Unders

Post time for the WOD. Ex: 18:10 Rx.

And coming tomorrow…

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*

At Home
A. Pause Split Squat (2 sec)
5 sets of 3/3

B. 3 Rounds [15min cap]
20 1-Arm DB Thrusters (50/35)
20 DB Swings (50/35)
15 DB Bent Row (50’s/35’s)
10 DB Front Squats (50’s/35’s)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

Today’s schedule

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

Workout of the Day (WOD)

Team WOD
In teams of 3 complete
AMRAP 17
120/90 Cal Row
90 Toes to Bar
60 Shoulder to Overhead (155/105)
30/21 Bar Muscle Ups

At Home
E3MOM 18
Work for 1 minute: Rest for 2 minutes complete as many rounds as possible of
20 DB Power Cleans (50’s/35’s)
15 Straight Leg Raises
10 DB Shoulder to Overhead (50’s/35’s)
5 Reverse Burpees

Post rounds + reps for AMRAP. Ex: 1+176 Rx.

And coming tomorrow…

5 Rounds [24min cap]
400m Run
20 Push Ups
40 Double Unders

Post time for the WOD. Ex: 18:10 Rx.

Today’s schedule

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

Workout of the Day (WOD)

Clean Complex
Every 90 seconds complete the complex. If successful, increase the weight each round.
1 Clean + 1 Hang Clean + 1 Front Squat
Round 1: 135/95
Round 2: 155/105
Round 3: 165/115
Round 4: 175/120
Round 5: 185/125
Round 6: 195/135
Round 7: 205/145
Round 8: 215/150
Round 9: 225/155
Round 10: 235/160
Round 11: 245/165

At Home
Every 90 seconds complete the complex with dumbbells. Add 1 rep, each round
Round 1: 1 Clean + 1 Hang Clean + 1 Front Squat
Round 2: 2 Clean + 2 Hang Clean + 2 Front Squat
Round 3: 3 Clean + 3 Hang Clean + 3 Front Squats
And so on …

Post load for clean complex. Ex: 245# Rx.

And coming tomorrow…

Team WOD
In teams of 3 complete
AMRAP 17
120/90 Cal Row
90 Toes to Bar
60 Shoulder to Overhead (155/105)
30/21 Bar Muscle Ups

At Home
E3MOM 18
Work for 1 minute: Rest for 2 minutes complete as many rounds as possible of
20 DB Power Cleans (50’s/35’s)
15 Straight Leg Raises
10 DB Shoulder to Overhead (50’s/35’s)
5 Reverse Burpees

Post rounds + reps for AMRAP. Ex: 1+176 Rx.