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 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest
Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both
B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)
At Home
A. EMOM 15
Minute 1: 3 DB Squat (Tempo 3111)
Minute 2: 3/3 DB Split Squats
Minute 3: Rest
Post load for squat. Ex: 310#
And coming tomorrow…
2 Rounds [22min cap]
25 Toes to Bar
25 Deadlifts (135/95)
50 Double Unders
35 AbMat Sit Ups
25 Front Squats (135/95)
50 Double Unders
At Home
2 Rounds [22min cap]
35 V-Ups
25 DB Deadlifts (50’s/35’s)
50 Double Unders
35 AbMat Sit Ups
25 DB Squats (50’s/35’s)
50 Double Unders
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- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calorie Row each round
At Home
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 DB Hang Power Clean (50’s/35’s)
50 Mountain Climbers (R+L=1) each round
Post time for the WOD. Ex: 18:28 Rx
And coming tomorrow…
A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest
Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both
B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)
At Home
A. EMOM 15
Minute 1: 3 DB Squat (Tempo 3111)
Minute 2: 3/3 DB Split Squats
Minute 3: Rest
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)
4 Rounds [18min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)
At Home
4 Rounds [18min cap]
400m Run
4 Devil’s Press (50’s/35’s)
12 Burpee Broad Jumps (4/3ft)
Post time for the WOD. Ex: 14:20 Rx+
And coming tomorrow…
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calorie Row each round
At Home
Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 DB Hang Power Clean (50’s/35’s)
50 Mountain Climbers (R+L=1) each round
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- 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. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats
At Home
A. Single Leg Tempo Deadlift:
5 x 3/3 at Tempo: 3033
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats
Post load for deadlift and total HSPU. Ex: 285#, 42 Rx+
And coming Saturday…
Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:
40/30 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk (135/95) (Rx+ 155/105)
1 Minute Rest Between Each Round
All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.
Post total Clean & Jerk. Ex: 68 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. EMOM 12
Min 1: 5 GHD Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip Ring Hold
B. For Time [12 Minute Cap]
20 Ring Rows
40 Bench Press (95/65) (Rx+ 115/75)
20 Ring Rows
[EMOM including 0:00 complete 10 Jumping Lunges]
At Home
A. EMOM 12
Min 1: Weighted Straight Leg Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip DB Bent Over Hold
B. For Time [12 Minute Cap]
20 DB Bent Over Row (50’s/35’s)
40 DB Glute Bridge Floor Press (50’s/35’s)
20 DB Bent Over Row
[EMOM including 0:00 complete 10 Jumping Lunges]
Post time to complete WOD. Ex: 10:15 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- 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. Power Box Jumps
5 sets of 3 working up in height.
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups
At Home
A. Weighted Squat Jumps
5 sets of 3
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
And coming tomorrow…
A. Tempo Deadlift:
3-3-3-3-3
work up to 70% (Tempo: 3033)
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats
At Home
A. Single Leg Tempo Deadlift:
5 x 3/3 at Tempo: 3033
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg DB Deadlift (5/5) (50/35)
Minute 3: 15 Air Squats
Post load for deadlift and total HSPU. Ex: 285#, 42 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)
A. Hip & Shoulder Activation
B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
Scaled 65/45
Rx 95/65
Rx+ 115/80
At Home
B. For Time [16 Minute Cap]
10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat
Rx (50’s/35’s)
Post time for WOD. Ex: 9:48 Rx
And coming tomorrow…
A. Power Box Jumps
5 sets of 3 working up in height.
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups
At Home
A. Weighted Squat Jumps
5 sets of 3
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (50/35)
400m Run
40 Straight Leg Raises
400m Run
50 V-Ups
400m Run
60 Ab Mat Sit Ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold
At Home
A. 5 Rounds [12 Minute Cap]:
6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)
Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212
And coming tomorrow…
A. Hip & Shoulder Activation
B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
Scaled 65/45
Rx 95/65
Rx+ 115/80
At Home
B. For Time [16 Minute Cap]
10 DB Strict Press
15 DB Filly Overhead Squat
20 DB Push Press
25 DB Front Squat
30 DB Push Jerk
35 DB Back Squat
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. Back Squat
3 x 4 @ 75-80%
Same weight for all sets
Complete 1 set E4MOM
B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell
3 minutes rest and repeat for 3 total rounds
At Home
A. DB Split Squats
4 x 5/5
Complete 1 set E4MOM
Post load for squat and total reps in AMRAP. Ex: 345#, 168 Rx
And coming tomorrow…
A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold
At Home
A. 5 Rounds [12 Minute Cap]:
6 DB Power Clean (50’s/35’s)
10 DB Bent Row (50’s/35’s)
B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Farmer’s Carry Hold (50’s/35’s)
Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212
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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Michael
Workout of the Day (WOD)
OPEN WORKOUT 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
21.4 begins immediately upon completing
or reaching the time cap for 21.3.
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.
Scaled (Ages 16-54)
♀45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
Masters 55+
♀45 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar
pull-ups, then chest-to-bar pull-ups
OPEN WORKOUT 21.4
Complete the following complex for
max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.
Time cap: 7 min.
Score time for 21.3 and load for 21.4. Ex: 12:30, 235 Rx
And coming Saturday…
Partner WOD
For Time: [20min cap]
3-6-9-12-15-18-21-24-27-30
Cal Row
Burpees Over The Rower
At Home
Partner WOD
For Time: [20min cap]
400m Relay To Start Each Round 3-6-9-12-15-18-21-24-27-30
Burpees
All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.
Post time or total reps completed for the WOD . Ex: 18:40 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…
“Brunch Hustle”
3 Rounds [22min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=45)
100 m Kettlebell Farmer’s Carry (53/35’s)
At Home
3 Rounds [22min cap]
20 DB Cleans (50’s/35’s)
8 Burpees Broad Jumps (4/3ft)
35 AbMat Sit Ups
100 m DB Farmer’s Carry (53/35’s)
Post time for the WOD. Ex 16:10 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- Mohammed
4:45p: All Levels CrossFit- Mohammed
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
AMRAP 12
800m Run (200m relay)
60 Alternating DB Snatch (50/35)
80/60 Cal Row (20/15 Cal relay)
40 Burpee Box Jump Over (24/20)
3 Minute Rest and Repeat. Continue where you left off.
At Home
Partner WOD
AMRAP 12
800m Run (200m relay)
60 Alternating DB Snatch (50/35)
400 Speed Step
40 Burpee Broad Jumps (4/3ft)
3 Minute Rest and Repeat. Continue where you left off.
Post rounds and reps for each AMRAP. 10 m = 1 rep. Ex: 1+168 Rx
And coming tomorrow…
Open 21.3
In 12 minutes complete as many rounds as possible of
21 Thrusters (95/65)
21 Toes to Bar
21 Overhead Squats
21 Chest to Bar Pull Ups
15 Thrusters (95/65)
15 Toes to Bar
15 Overhead Squats
15 Chest to Bar Pull Ups
9 Thrusters (95/65)
9 Toes to Bar
9 Overhead Squats
9 Chest to Bar Pull Ups
Score total reps completed in the AMRAP. Ex: 208 Rx
