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. ScalesB. Partner WOD
4 Rounds For Time [24min cap]
500m Row
400m Run
30 Deficit Push Ups (3/2″)
At Home
B. Partner WOD
4 Rounds For Time [24min cap]
180 Speed Step
400m Run
30 Deficit Push Ups (3/2″)
Post time for the WOD. Ex: 16:10 Rx.
And coming tomorrow…
Open 21.1
In 15 minutes complete as many rounds as possible of
8 Toes To Bar
10 Dumbbell Snatches (50/35)
30 Double Unders
Equipment Free
In 15 minutes complete as many rounds as possible of
10 Sit Ups
8 Burpees
30 Lateral Hops
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Mohammed
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Clean Complex
Power Clean + Hang Squat Clean + Squat Clean
4 x 1 + 1 + 1
B. E2MOM 12
7 Power Cleans (50% 1RM)
15 Wall Balls (20/14)
Rest remainder of the time
At Home
A. DB Clean Complex
DB Power Clean + DB Hang Squat Clean + DB Squat Clean
4 x 2 + 2 + 2
B. E2MOM 12
7 DB Power Cleans (50’s/35’s)
6/6 1-Arm Thrusters (50/35)
Rest remainder of the time
Post load for complex and slowest time for a round. Ex: 215#, 0:58 @ 125#.
And coming tomorrow…
A. ScalesB. Partner WOD
4 Rounds For Time [24min cap]
500m Row
400m Run
30 Deficit Push Ups (3/2″)
At Home
B. Partner WOD
4 Rounds For Time [24min cap]
180 Speed Step
400m Run
30 Deficit Push Ups (3/2″)
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. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring or Bar Pull Ups
5 Muscle Up Transition + 5 Ring Dip (low rings)
B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold
At Home
A. 4 Rounds Not for Time
8 DB Bent Over Row
5 Muscle Up Transition + 5 Chair Dip
B. EMOM 21
25 Air Squats
10 Weighted Sit Up (50/35)
30 sec Handstand Hold
Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.
And coming tomorrow…
A. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- 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)
3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)
Post time to finish WOD. Ex: 17:20 Rx
And coming Saturday…
Partner WOD
AMRAP 30
100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups
At Home
Partner WOD
AMRAP 30
100 DB Thruster (50/35)
80 DB Deadlift (50’s/35’s)
60 DB Power Cleans (50’s/35’s)
40 DB Shoulder to Overhead (50’s/35’s)
20 DB Ground to Overhead (50’s/35’s)
1200m Run
80 Sit Ups
60 DB Bent Row (50’s/35’s)
40 Lateral Burpees Over DB
20 Devil’s Press (50’s/35’s)
Post total reps completed in AMRAP. Ex: 644 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 16
Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Power Box Jumps (increasing height each round)
Minute 4: Rest
B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53’s/35’s)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″) (50/35)
At Home
A. EMOM 16
Minute 1: 100m Run
Minute 2: 15 Straight Leg Sit Ups
Minute 3: 3 Broad Jumps
Minute 4: Rest
B. 3 Rounds For Time [18min cap]
100m DB Farmers Carry (50’s/35’s)
20 Glute Bridge Floor Press (50’s/35’s)
100m DB Front Rack Carry
20 DB Lunge Steps (50/35)
Post box jump height and time for the WOD. Ex: 39”, 12:40 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- 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. Handstand Walk: In 10 minutes practice HS Walk progressions
B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Row or Run
Min 4: Weighted Straight Leg Sit Ups
Score total cal. Ex: 72 Rx.
And coming tomorrow…
3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Hailey
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. Push Press
5-5-5-5
B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)
At Home
A. DB Press Complex
Strict Press + Push Press
4 sets of 5+5
B. 4 Rounds [15min cap]
200m Run or 90 Speed Step
12 DB Deadlifts (50’s/35’s)
15 DB Hang Power Clean (50’s/35’s)
Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.
And coming tomorrow…
A. Handstand Walk: In 10 minutes practice HS Walk progressions
B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Row or Run
Min 4: Weighted Straight Leg Sit Ups
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. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35)
B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
And coming tomorrow…
A. Push Press
5-5-5-5
B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)
At Home
A. DB Press Complex
Strict Press + Push Press
4 sets of 5+5
B. 4 Rounds [15min cap]
200m Run or 90 Speed Step
12 DB Deadlifts (50’s/35’s)
15 DB Hang Power Clean (50’s/35’s)
Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- 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- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Chin Ups
3 sets of 7 reps
B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees
Rx+ = 95/65
At Home
A. Dumbbell Curls
3 sets of 8/8
B. AMRAP 5
12 Alt DB Snatches (50/35)
8 DB Facing Burpees
Rest 5 minutes
AMRAP 5
8 Alt DB Snatches (50/35)
12 DB Facing Burpees
Post load for chin ups and rounds and reps for AMRAPs.
Ex: 45#, 5+6, 4+12 Rx.
And coming tomorrow…
A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)
B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]
At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35)
B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
10:45a: All Levels CrossFit- 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. Back Squat
4 x 8
Work to a heavy set of 8
B. AMRAP 10
5 Front Squat (135/95)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**
At Home
A. Tempo DB Bulgarian Split Squat
4 x 5/5 at 3131 as heavy as possible
B. AMRAP 10
5 DB Squat (50’s/35’s)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**
**Scale Handstand Hold
30 sec Wall Supported Handstand Hold
30 sec Pike Handstand Hold (w/ feet on a box)
30 sec Plank Hold
Post load for squat and rounds completed for the AMRAP. Ex: 305#, 7+8 Rx.
And coming Saturday…
Partner WOD [22min cap]
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)
At Home
Partner WOD [22min cap]
5 Rounds
120 Double Unders
36 DB Power Clean (50’s/35’s)
1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.
Post time for the WOD. Ex: 16:28 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. 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 Hip/Shoulder Stretches
Post time to complete the WOD. Ex: 9:48 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
