WOD

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
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. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap]
1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]

At Home
B. Partner WOD
2 Rounds [26min cap]
800m Run
50 Weighted Sit Ups (50/35) or 100 V-Ups
50 Burpees
25 DB Swings (50/35) or Broad Jumps (4/3ft)
*[partner not rowing holds a DB in a bear hug or holds a plank

All reps are team totals. One partner working at a time. Athletes may partition the reps anyway but must do a minimum of 5 reps before switching partners. Meters on the row only count while partner holds medball above the waist in a bear hug.

Post time for the WOD. Ex: 21:10 Rx.

And coming Saturday…

Partner WOD [20 Minute Time Cap]:
“U-haul”
5 Rounds
200 Meter Run (each) + 14 Deadlift (m = 95/135/185, w = 65/95/125)
90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)

At Home
5 Rounds
200 Meter Run (each) + 14 DB Deadlift (50’s/35’s) or 14/14 Airplanes
90 Double-Unders + 40 Bow Tie Thrusters (50/35) or 60 Squat Jumps

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 40 DU+singles, speed step 1:1, singles 1:1.

Post time for team to complete all 5 rounds. Ex: 18:34 L3.

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. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) or 24 Lateral Lunges
20/15 Push Ups

B. Banded Stretches

Post time to complete the WOD. Ex: 9:48 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
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 10.09.20 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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. GoWOD Mobility Test

B. Snatch Drop
3-3-3-3-3 at light load less than 50% 1RM snatch

At Home
A. GoWOD Mobility Test

B. 1-Arm DB Snatch Drop or PVC Snatch Drop
5 sets of 2/2 at light load

Post mobility score and snatch weight.
Ex: 81, 75#

And coming tomorrow…

A. Handstands
In 10 minutes practice handstand hold progressions.

B. Partner WOD
2 Rounds [26min cap]
1000/800m Row*
75 Med Ball Sit Ups (20/14)
50 Burpees
25 Kettlebell Swings (70/53)
*[partner not rowing holds a medball in a bear hug]

Post time for the WOD. Ex: 21:10 Rx.

THUR 10.08.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

At Home
A. Tempo DB Front Squat or Jump Squats
5 sets of 4 reps @ 2222
Rest 3 minutes between sets

B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

And coming tomorrow…

A. GoWOD Mobility Test

B. Snatch Drop
3-3-3-3-3 at light load less than 50% 1RM snatch

At Home
A. GoWOD Mobility Test

B. 1-Arm DB Snatch Drop or PVC Snatch Drop
5 sets of 2/2 at light load

Post mobility score and snatch weight.
Ex: 81, 75#

WED 10.07.20 Read More »

Kathy

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

Workout of the Day (WOD)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

At Home
A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the DB
1-Arm DB Thrusters (50/35) or Squat Jumps (x2)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: DB Bent Row or Pulling Movement
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

And coming tomorrow…

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15<.b>
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

At Home
A. Tempo DB Front Squat or Jump Squats
5 sets of 4 reps @ 2222
Rest 3 minutes between sets

B. EMOM 15
Min 1: 200m run
Min 2: 20 Alt Dumbbell Snatches (50/35) or 1 Arm Sprawls
Min 3: 30 sec DB Farmers Hold (50’s/35’s) or 30 sec Superman Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

TUES 10.06.20 Read More »

Lia

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [14min cap]
30 Double Unders
8 Power Cleans (50% 1RM)
30 sec Handstand Hold

At Home
B. 5 Rounds [14min cap]
30 Double Unders
8 DB Power Cleans (lighter DB) or 6 burpee broad jumps 4/3ft
30 sec Handstand Hold

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 8:49 @ 125#.

And coming tomorrow…

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

At Home
A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the DB
1-Arm DB Thrusters (50/35) or Squat Jumps (x2)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: DB Bent Row or Pulling Movement
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

MON 10.05.20 Read More »

Gabriela

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
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. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

At Home
A. DB Push Press or Strict Handstand Push Ups
5 sets of 5-8 reps.

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

And coming Saturday…

“Slipstream”
Partner WOD
5 Rounds
400m Relay (200m each)
15 Overhead Squats (135/95) (Rx+165/110)
15 Box Jump Overs (30/24) (Rx+ 36/30)

At Home
Partner WOD
5 Rounds
400m Relay (200m each)
15 Filly Overhead Squats (50’s/35’s) or 30 Lateral Lunges
15 Burpee Broad Jumps (4/3ft)

Partner WOD with one partner working at a time. All the reps are team totals. Partition the reps anyway.

Post time to complete the WOD. Ex: 21:40 Rx

Saturday Schedule

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

And coming Sunday…

A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

B. 3 Rounds [13min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row

At Home
A. Monkey Grip Double DB Single Leg Deadlift
4 x 3/3
Increase weight each set
Or Tempo Airplanes 3331
4 x 3/3

B. 3 Rounds [13min cap]
21 Double DB Deadlifts (50/35’s) or 12/12 Airplanes
100m Farmer Carry (50/35’s) or 1 minute HS Hold
200m Run

Post load for deadlift and time for the WOD. Ex: 335#, 10:10 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
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 10.02.20 Read More »

Cameron

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

Workout of the Day (WOD)

A. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

At Home
A. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists

B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees

Score time for the WOD.
Ex: 7:10 Rx.

And coming tomorrow…

A. Push Press
3-2-2-1-1-1

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls
10 Dumbbell Overhead Tricep Extension
8/8 Half Kneeling Landmine Press
Cash Out: 2 min Elbow Plank Hold

At Home
A. DB Push Press or Strict Handstand Push Ups
5 sets of 5-8 reps.

B. 3 Rounds Not For Time
8/8 Alt Dumbbell Curls or 10 Pulling Movement
10 Dumbbell Overhead Tricep Extension or Tricep Push Ups
8/8 Glute Bridge Floor Press or 10 Spiderman Push Ups
Cash Out: 2 min Elbow Plank Hold

Post load for push press. Ex: 250#

THUR 10.01.20 Read More »

Mark

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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
8:30p: Open Gym- Michael

Workout of the Day (WOD)

Happy Early Birthday Bri!! (It’s on Thursday)
10 Rounds [30min cap]
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

At Home
10 Rounds [30min cap]
1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex; 255, 15:23 Rx

And coming tomorrow…

A. EMOM 12 (:30 on :30 off)
Min 1: L-Sit (Rings or Parallettes)
Min 2: Superman Hold
Min 3: 30 Med Ball Russian Twists (20/14)

B. For Time [16min cap]
27-21-15-9
Calories Row
Lateral Burpee Over The Rower

At Home
A. EMOM 12 (:30 on :30 off)
MIn 1: L-Sit (Chairs or Floor)
Min 2: Superman Hold
Min 3: 15 DB Russian Twists (35/25) or 30 Russian Twists

B. For Time [16min cap]
125-100-75-50-25 Double Unders
27-21-15-9 Burpees

Score time for the WOD.
Ex: 7:10 Rx.

WED 09.30.20 Read More »

Lia
TUES

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- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
7:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

At Home
A. DB Bent Row or Pulling Movement
3 sets of max reps
Rest 2 minutes between sets

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec DB Bent Over Row Hold Or Odd Object Bent Over Row Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx

And coming tomorrow…

Happy Early Birthday Bri!! (It’s on Thursday)
10 Rounds [30min cap]
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

At Home
10 Rounds [30min cap]
1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex; 255, 15:23 Rx

TUES 09.29.20 Read More »

Tony

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
5-3-2-1-1-1

B. AMRAP 4
8 Bar Facing Burpees
15 Air Squats
20 Double Unders (Rx+ = 40)
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.

Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.

And coming tomorrow…

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

At Home
A. DB Bent Row or Pulling Movement
3 sets of max reps
Rest 2 minutes between sets

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec DB Bent Over Row Hold Or Odd Object Bent Over Row Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx

MON 09.28.20 Read More »