WOD

Today’s schedule

12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch

At Home
A. 4 Rounds For Time [12min cap]
15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)

Post time for the WOD. Ex: 8:10 Rx.

And coming Saturday…

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

At Home
A. DB Power Snatch + Filly Overhead Squat
4 x (2 + 2/2)
Or
Broad Jump to Lateral Lunge
4 x (4 + 4/4)

B. 3 Rounds
In a 3 Minute Window
9 DB Power Snatches (50’s/35’s) or 1-Arm Burpees
15 DB Power Cleans or Plank Frog Hops
21 DB Push Jerk or Push Ups
Time Remaining: Max 1-Arm Overhead Squats (50/35) or Max Lateral Lunges
-Rest 3 minutes between rounds-

Post total reps of overhead squat and weight. Ex: 28, 115#

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: Stretch & Mobility- Michael

And coming Sunday…

A. Strict Press
3 x 5

B. Partner WOD [20min cap]
50/40 Cal Row
25 Slam Balls (30/20)
40/32 Cal Row
25 Slam Balls (30/20)
30/24 Cal Row
25 Slam Balls (30/20)
20/15 Cal Row
25 Slam Balls (30/20)
15/12 Cal Row
25 Slam Balls (30/20)

At Home
A. DB Strict Press or Strict Handstand Push Ups
3 x 6-10 reps

B. Partner WOD [20min cap]
5 Rounds
400m
25 DB Snatch (50/35) or 1-Arm Sprawls

All reps are individual totals. One partner working on the row while the other is doing slam balls and then switch. Each round the calories on the row decrease and the slam ball reps stay at 25 per person.

Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Damon
10:45a: All Levels CrossFit- Damon
10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 11.20.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. Hang Power Clean
2-2-2-2

B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)

At Home
A. DB Hang Power Clean
4-8-12-16

B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.

And coming tomorrow…

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch

At Home
A. 4 Rounds For Time [12min cap]
15 DB Goblet Squats (50/35) or 30 Air Squats
12 DB Bent Row (50’s/35’s) or Pulling Movement
9 Burpee Box Jumps (24/20)

Post time for the WOD. Ex: 8:10 Rx.

THUR 11.19.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Jeannette

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

At Home
A. DB Bent Row
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.

And coming tomorrow…

A. Hang Power Clean
2-2-2-2

B. AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Slamballs (30/20)
30 Hang Power Cleans (65% A.)

At Home
A. DB Hang Power Clean
4-8-12-16

B. AMRAP 16
200 Double Unders
50 Sit Ups
40 DB Sumo Deadlift High Pull (50/35) or Plank Ski Hops (R+L=2)
30 DB Hang Power Clean (50’s/35’s) or Reverse Burpees

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.

WED 11.18.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

At Home
A. Single Leg DB Deadlift
3 sets of 5/5

B. 5 Rounds Not For Time
16 Straight Leg Raises
40ft Handstand Walk

Post load for deadlift. Ex: 385#

And coming tomorrow…

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

At Home
A. DB Bent Row
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
400m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35) or Push Ups
10 Alternating DB Box Step Ups (24/20) or 20 Lunges
CLOSE: 400m Run

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.

TUES 11.17.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

A. Weighted Pull Ups
4 sets of 3

B. AMRAP 10
40 Wallballs (20/14)
30 Snatches (75/55)
20 Burpees Over Bar

At Home
A.DB Bicep Curls or Pulling Movement
4 sets of 6-8 reps each arm

B. AMRAP 10
40 DB Squats (50/35) or 80 Air Squats
30 DB Snatches (50/35) or 1-arm Sprawls
20 Burpees Over DB or 80 Mountain Climbers

Post load for pull ups and rounds for AMRAP. Ex: 55#, 2+20 Rx.

And coming tomorrow…

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

At Home
A. Single Leg DB Deadlift
3 sets of 5/5

B. 5 Rounds Not For Time
16 Straight Leg Raises
40ft Handstand Walk

Post load for deadlift. Ex: 385#

MON 11.16.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch

At Home
A. E2MOM For 10 Minutes
7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups

Post load for the EMOM. Ex: 195#

And coming Saturday…

Teams of 3
AMRAP 24
40 Pullups
50 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 85/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)

At Home
Teams of 3
AMRAP 24
40 DB Bent Row or Pulling Movement
50 DB Facing Burpees
DB Thrusters (50’s/35’s) or Squat Jumps x2
Round 1 – 40 reps
Round 2 – 50 reps
Round 3 – 60 reps
Round 4 – (AMRAP in time remaining)

All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.

Post rounds and reps completed in AMRAP. Ex: 14:30, 3+124 Rx

Saturday Schedule

10:30a: Zoom CrossFit– Jeannette

And coming Sunday…

AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

At Home
AMRAP 20
200m Run
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

Post rounds for the AMRAP. Ex: 11+22 Rx

Sunday Schedule

10:45a: Zoom CrossFit– Damon
12n: Yoga/Mobility– Priscila Baptista

FRI 11.13.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. AMRAP 6
10 Front Squats (45%)
10 Toes to Bar

B. EMOM 10
Min 1/2 – Pigeon
Min 3/6 – Handstand Hold
Min 4/5 – Lizard
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

At Home
A. AMRAP 6
10 DB Front Squats
10 V-Ups

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.

And coming tomorrow…

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Jerks
@ 70% 1 RM Clean & Jerk

B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch

At Home
A. E2MOM For 10 Minutes
7 DB Deadlifts
5 DB Hang Power Cleans
3 DB Jerks
OR
21 Air Squats
15 Sit Ups
9 Push Ups

Post load for the EMOM. Ex: 195#

THUR 11.12.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Jeannette

Workout of the Day (WOD)

A. Practice Pistols for 10 Minutes
10-10-10-10 (increasing level or weight)

B. AMRAP 5
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

At Home
B. AMRAP 5
40 Double Unders
8 Double DB Power Snatches (35’s/25’s)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.

And coming tomorrow…

A. AMRAP 6
10 Front Squats (45%)
10 Toes to Bar

B. EMOM 10
Min 1/2 – Pigeon
Min 3/6 – Handstand Hold
Min 4/5 – Lizard
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

At Home
A. AMRAP 6
10 DB Front Squats
10 V-Ups

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.

WED 11.11.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. Back Squat
3 x 3 @ 75%

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35)
10 Deficit Push Ups (1-6”)

At Home
A. DB Tempo Squat
3 x 3 @ 3331
Or Tempo Split Squat
3/3 x 3 @ 33X1

B. 5 Rounds Not For Time
6/6 Single Leg Deadlift (50/35) or Airplanes
10 Deficit Push Ups (1-6”)

Post load for back squat. Ex: 325#

And coming tomorrow…

A. Practice Pistols for 10 Minutes
10-10-10-10 (increasing level or weight)

B. AMRAP 5
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

At Home
B. AMRAP 5
40 Double Unders
8 Double DB Power Snatches (35’s/25’s)
Rest 2 minutes and repeat AMRAP 5. Continue where you left off.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.

TUES 11.10.20 Read More »

Today’s schedule

12n: Zoom CrossFit– Michael
6:00p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angles
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. 4 Rounds [14min cap]
8 Strict Press (50%) or Pike Handstand Push Up
12 Jumping Lunges
30 Reverse Crunch

Post load for press and time for the WOD. Ex: 95#, 9:40 Rx.