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- 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: Weightlifting- Michael

Workout of the Day (WOD)

EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest

At Home
EMOM 20 (:40 work/ :20 rest)
Min 1: DB SDLHP (50/35)
Min 2: Double Unders
Min 3: Pushup Position Row (50’s/35’s) (R+L=1)
Min 4: Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

And coming tomorrow…

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

WED 03.24.21 Read More »

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: Toes to Bar (less than 50%)

B. 4 Rounds [20min cap]
400m Run
20 Front Rack Reverse Lunges (95/65)
15 Push Ups

At Home
A. EMOM 8
Min 1: DB Bent Row (50’s/35’s)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
20 DB Front Rack Reverse Lunges (50’s/35’s)
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

And coming tomorrow…

EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest

At Home
EMOM 20 (:40 work/ :20 rest)
Min 1: DB SDLHP (50/35)
Min 2: Double Unders
Min 3: Pushup Position Row (50’s/35’s) (R+L=1)
Min 4: Rest

**NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

TUES 03.23.21 Read More »

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- 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. Turkish Get Ups
4 x 4/4

B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)

At Home
B. Rep Rounds [15min cap]
40-30-20-10 1-Arm Thrusters (50/35)
20-15-10-5 DB Hang Power Clean (50’s/35’s)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: Toes to Bar (less than 50%)

B. 4 Rounds [20min cap]
400m Run
20 Front Rack Reverse Lunges (95/65)
15 Push Ups

At Home
A. EMOM 8
Min 1: DB Bent Row (50’s/35’s)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
20 DB Front Rack Reverse Lunges (50’s/35’s)
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

MON 03.22.21 Read More »

Today’s schedule

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 21.2 is 17.1
For time: [20min cap]
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀35-lb. dumbbell, 20-in. box
♂50-lb. dumbbell, 24-in. box
Scaled (Ages 16-54)
♀20-lb. dumbbell, 20-in. box (step-ups permitted)
♂35-lb. dumbbell, 20-in. box (step-ups permitted)
Foundations (Ages 16-54)
♀10-lb. dumbbell, burpee only
♂20-lb. dumbbell, burpee only

Post time to complete the WOD or total reps completed. Ex: 15:40 Rx

And coming Saturday…

Partner WOD
AMRAP 20
10 Rounds
400m Run

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

At 3, 2, 1… go, 1st partner starts on 400m run and other partner begins the AMRAP. Once 1st partner finishes 400m run they tag their partner to go run to start 2nd round of 400m. Continue rotating runs until 10 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 20
10 Rounds
400m Run

While partner is running complete AMRAP of:
10 DB Sumo Deadlift High Pull (50/35)
10 Straight Leg Raises
10 DB Goblet Squats (50/35)

Post time for 4000m and total rounds and reps completed in AMRAP.
Example: 17:30, 15+23 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. 4 Rounds For Time [20min cap]
300m Single DB Farmer’s Carry (50/35)
12 Straight Leg DB Sit Ups (50/35)

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post time for the WOD and total thrusters and total shuttle sprints. Ex: 14:30 Rx, 67, 92 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

FRI 03.19.21 Open 21.2! Read More »

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
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Single Leg Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on top of a 45# Plate

B. EMOM 12
Minute 1:
5 Hang Power Cleans (50% 1RM)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

At Home
A. Single Leg DB Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on elevated surface

B. EMOM 12
Minute 1:
5 DB Hang Power Cleans (50’s/35’s)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

Post load for deadlift and double under reps. Ex: 185#, 310 Rx

And coming tomorrow…

Open 21.2
In 18 minutes complete as many rounds as possible of
50 Dumbbell Snatches (50/35)
40 Dumbbell Box Step Overs (24/20)
30 Burpee Box Jump Overs (24/20)

Score total reps completed in the AMRAP. Ex: 325 Rx

THUR 03.18.21 Read More »

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

At Home
A. DB Split Squat
5 sets of 6/6
Tempo 3311

B. 4 Rounds [12min cap]
200m Run
9 DB Shoulder to Overhead (50’s/35’s)

Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx

And coming tomorrow…

A. Single Leg Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on top of a 45# Plate

B. EMOM 12
Minute 1:
5 Hang Power Cleans (50% 1RM)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

At Home
A. Single Leg DB Deadlift:
In 15 minutes work up to a set of 5 each leg (10 reps total).
Rx+ stand on elevated surface

B. EMOM 12
Minute 1:
5 DB Hang Power Cleans (50’s/35’s)
10 Push Ups
Minute 2:
30 Seconds Max Reps Double Unders

Post load for deadlift and double under reps. Ex: 185#, 310 Rx

WED 03.17.21 Read More »

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. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Bench Press (155/85)
Feet Elevated Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

At Home
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Alternating DB Squat Clean (50/35)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Glute Bridge DB Floor Press (50’s/35’s)
DB Curls (50’s/35’s)
25 Weighted Straight Leg Sit Ups (50/35)

Post rounds for the AMRAP. Ex: 6+23 Rx.

And coming tomorrow…

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

At Home
A. DB Split Squat
5 sets of 6/6
Tempo 3311

B. 4 Rounds [12min cap]
200m Run
9 DB Shoulder to Overhead (50’s/35’s)

Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx

TUES 03.16.21 Read More »

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- 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. Power Clean
2-2-2-2

B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (115/85)
2min Rest Between Rounds

At Home
A. DB Power Clean + Front Squat
4+4, 5+5, 6+6, 7+7
Rest 2 minutes between sets.

B. 4 Rounds (3min Windows)
300m Run
6 DB Bent Row
9 Push Ups
12 Air Squats
Max DB Thrusters (50’s/35’s)
2min Rest Between Rounds

Post load for clean and total reps of thrusters. Ex: 215#, 35 Rx.

And coming tomorrow…

A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Bench Press (155/85)
Feet Elevated Ring Rows
25 Straight Leg Med Ball Sit Ups (each round) (20/14)

At Home
A. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Alternating DB Squat Clean (50/35)
9 Burpees

B. E5MOM Complete one round every 5 minutes. Rest remainder of the time.
21-15-9
Glute Bridge DB Floor Press (50’s/35’s)
DB Curls (50’s/35’s)
25 Weighted Straight Leg Sit Ups (50/35)

Post rounds for the AMRAP. Ex: 6+23 Rx.

MON 03.15.21 Read More »

Today’s schedule

Workout of the Day (WOD)

OPEN WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.

WORKOUT VARIATIONS
Rx’d (all ages)
♀ and ♂ perform wall walks and
double-unders
Scaled (all ages)
♀ and ♂ perform scaled wall
walks and single-unders
Foundation (all ages)
♀ and ♂ perform bear crawls
and jumping jacks

Post time to complete the WOD or reps completed in the time cap. Ex: 389 Rx

And coming Saturday…

Partner WOD [28min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

At Home
Partner WOD [28min Cap]
2 Rounds
400m Run (200m Relay)
40 DB Bent Row (50’s/35’s)
40 DB Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Single Arm Thrusters (50/35)

Post time for the WOD. 22: 10 Rx.

Saturday Schedule

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

And coming Sunday…

A. Yoke Carry
5 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

At Home
A. Mixed Farmer’s and Overhead Carry
5 sets of (12x10ft) or (2x20m)

B. 4 Rounds [12min cap]
15 Broad Jumps (4/3ft)
12 DB Deadlifts (50’s/35’s)
9 Weighted Straight Leg Sit Ups (50/35)

Post time for the WOD. Ex: 7:01 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

FRI 03.12.21 Open 21.1! Read More »

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
8:30p: Open Gym- Michael