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. EMOM 12
Min 1: 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
At Home
A. EMOM 12
Min 1: 12 Deficit Push Ups w/ hands on DBs
Min 2: 20 sec Arms Bent 90 Bent Over Row Hold
Post rounds and reps for AMRAP. Ex: 5+45 Rx.
And coming tomorrow…
A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row
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- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
At Home
A. Weighted Pistols or Lunges
4 sets of 5/5 or 8/8
Post load for squat and time for handstand hold. Ex: 425#, 34 sec
And coming tomorrow…
A. EMOM 12
Min 1: 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold
B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)
At Home
A. EMOM 12
Min 1: 12 Deficit Push Ups w/ hands on DBs
Min 2: 20 sec Arms Bent 90 Bent Over Row Hold
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- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 20-40 sec Hollow Hold
B. 5 Rounds [15min Cap]
9 Burpees
12 Kettlebell Swings (53/35)
15 Toes To Bar
At Home
A. EMOM 10
Min 1: 4-8 Hollow Hold to L-Sit
Min 2: 6-12 Dumbbell Bent Row (50’s/35’s)
B. 5 Rounds [15min Cap]
9 Burpees
12 DB Swings (53/35)
15 V-Ups
Post time for the WOD Ex: 12:10 Rx.
And coming tomorrow…
A. Back Squat
3-3-2-2-1-1-1-1
B. 5 Rounds [not for time]
Max Handstand Hold
15 Air Squats
7/7 Single Arm Bent Over Dumbbell Row
At Home
A. Weighted Pistols or Lunges
4 sets of 5/5 or 8/8
Post load for squat and time for handstand hold. Ex: 425#, 34 sec
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
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: Open Gym- Michael 6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Practice Handstand Walk for 10 minutes
B. For Time [16min cap]
400 Double Unders
30 Ring Muscle Ups
20 Devil’s Press (50’s/35’s)
At Home
B. For Time [16min cap]
400 Double Unders
30 Inverted Burpees
20 Devil’s Press (50’s/35’s)
Partition the reps any way. Post the time to complete the WOD or total reps completed.
Ex: 14:10 Rx
And coming Saturday…
A. Bench Press
3-3-3
70-80-85% of 1RM
B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)
At Home
A. DB Glute Bridge Floor Press
2 sets of 5 at Tempo 5010
B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
800m Relay
10 x 20m Farmer’s Carry (50’s/35’s)
50 DB Glute Bridge Floor Press (50’s/35’s)
300m Dumbbell Team Run (50/35)
All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.
Post load for bench and time for WOD. Ex: 235#, 23:12 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…
A. 3 Rounds Not For Time
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)
B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (50/35)
30 Sit Ups
20 DB Squats (50/35)
At Home
A. 3 Rounds Not For Time
8-16 Weighted Straight Leg Sit Ups (50/35)
8/8 Dumbell Curls (50/35)
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)
Post rounds for the AMRAP. Ex: 2+108 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael 10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Michael
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- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. AMRAP 15
10 Handstand Push Ups (Rx+ Strict)
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats
B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds
Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx
And coming tomorrow…
A. Practice Handstand Walk for 10 minutes
B. For Time [16min cap]
400 Double Unders
30 Ring Muscle Ups
20 Devil’s Press (50’s/35’s)
At Home
B. For Time [16min cap]
400 Double Unders
30 Inverted Burpees
20 Devil’s Press (50’s/35’s)
Partition the reps any way. Post the time to complete the WOD or total reps completed.
Ex: 14:10 Rx
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)
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees
B. For Max Load [8min cap]
3 Rep Clean
All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.
At Home
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees
B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)
Post time for WOD and load for clean
Ex: 13:45, 225#, 257#
And coming tomorrow…
A. AMRAP 15
10 Handstand Push Ups (Rx+ Strict)
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats
B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds
Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx
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)
A. Snatch Complex
Hang Snatch + OHS
4 x 2+1
B. For Time [14min cap]
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (115/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/95)
15 Chest to Bar Pull Ups
10 Overhead Squats (155/105)
Scaled
Men: 65/75/95/115
Women: 45/55/65/85
At Home
A. 4 Rounds Not For Time
8/8 Dumbbell Curls
4 DB Snatch + 2/2 Mixed Rack OHS (50’s/35’s)
B. 4 Rounds [14min cap]
200m Run
16 DB OH Squats (50/35)
Post load for complex and time for WOD.
Ex: 175#, 9:49 Rx
And coming tomorrow…
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees
B. For Max Load [8min cap]
3 Rep Clean
All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.
At Home
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees
B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)
Post time for WOD and load for clean
Ex: 13:45, 225#, 257#
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- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Bulgarian Split Squats
5 x 4/4
B. For Time: [14min cap]
50 Dumbbell Deadlifts (50’s/35’s)
50 AbMat Sit Ups
50 Box Step-ups (24/20”)
50 1-Arm Dumbbell Thrusters (50/35)
Post heaviest load for split squat time for the WOD. Ex: 155, 9:20 Rx.
And coming tomorrow…
A. Snatch Complex
Hang Snatch + OHS
4 x 2+1
B. For Time [14min cap]
15 Chest to Bar Pull Ups
10 Overhead Squats (95/65)
15 Chest to Bar Pull Ups
10 Overhead Squats (115/85)
15 Chest to Bar Pull Ups
10 Overhead Squats (135/95)
15 Chest to Bar Pull Ups
10 Overhead Squats (155/105)
Scaled
Men: 65/75/95/115
Women: 45/55/65/85
At Home
A. 4 Rounds Not For Time
8/8 Dumbbell Curls
4 DB Snatch + 2/2 Mixed Rack OHS (50’s/35’s)
B. 4 Rounds [14min cap]
200m Run
16 DB OH Squats (50/35)
Post load for complex and time for WOD.
Ex: 175#, 9:49 Rx
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
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: Open Gym- Michael 6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael
At Home
EMOM 16
Minute 1: 6 Hollow To L-Sit
Minute 2: 24 Lunges
Minute 3: 18 Dumbbell Bent Row (50’s/35’s)
Minute 4: Rest
Post fewest reps completed for each movement. Ex: 6,12,18 Rx.
And coming Saturday…
“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-
Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)
**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.
Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3
At Home
AMRAP 3:30
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
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. 50m Max Weight Sled Push
B. 4 Rounds [20min cap]
100m Sled Push (95/50)
10 Power Cleans (135/95)
100m KB Farmers Carry (53’s/35’s)
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael 10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
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)
A. Double Unders
3 minutes max reps
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Wall Balls (20/14)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls (20/14)
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls (20/14)
30 Toes To Bar
30 Burpees
At Home
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Bow-tie Thrusters (35/25)
10 Straight Leg Raises
10 Burpees
3 Rounds
20 Bow-tie Thrusters (35/25)
20 Straight Leg Raises
20 Burpees
2 Rounds
30 Bow-tie Thrusters (35/25)
30 Straight Leg Raises
30 Burpees
Post double under reps and rounds and reps completed or time for the WOD. Ex: 248, 7+78 Rx.
