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- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Strict Press
10-8-6-4-2

B. 2 Rounds [15min cap]
12 Power Snatch (95/65)
12 Bar Over Burpees
12 Bar Muscle Ups
12 Bar Over Burpees

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

B. 2 Rounds [15min cap]
12 Alt DB Snatch (50/35) or Star Jumps
12 Lateral Burpee Over DB or Burpee
12 DB Bent Row or Pulling Movement
12 Dips
12 Lateral Burpee Over DB or Burpee

Post time for the WOD. Ex: 12:10 Rx

And coming tomorrow…

For Time [20min cap]
100-80-60-40-20
Double Unders
30-25-20-15-10
Med Ball Sit Ups (20/14)
Hand Release Push Ups

At Home
For Time [20min cap]
100-80-60-40-20
Double Unders or Penguins
30-25-20-15-10
DB Weighted Sit Ups (35/25) or V-Ups
Hand Release Push Ups

Post time to complete the WOD. Ex: 14:10 Rx.

THUR 07.30.20 Read More »

Kshipra recording her progress in her notebook

Today’s schedule

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

EMOM 20
Min 1: 8 DB Thrusters (50/35’s)
Min 2: 8 DB Box Step Ups (50/35’s)(24/20)
Min 3: 15/12 Calorie Row (Rx+ 18/15)
Min 4: Rest

At Home
EMOM 20
Min 1: 8 DB Thrusters (50/35’s) or Squat Jumps
Min 2: 8 DB Box Step Ups (50/35’s)(24/20) or Step Ups
Min 3: 12 DB Power Clean (50/35’s) or Mountain Climbers
Min 4: Rest

Score is fewest reps completed each minute.
Ex: 8,8,15 Rx.

And coming tomorrow…

A. Strict Press
10-8-6-4-2

B. 2 Rounds [15min cap]
12 Power Snatch (95/65)
12 Bar Over Burpees
12 Bar Muscle Ups
12 Bar Over Burpees

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

B. 2 Rounds [15min cap]
12 Alt DB Snatch (50/35) or Star Jumps
12 Lateral Burpee Over DB or Burpee
12 DB Bent Row or Pulling Movement
12 Dips
12 Lateral Burpee Over DB or Burpee

Post time for the WOD. Ex: 12:10 Rx

WED 07.29.20 Read More »

Today’s schedule

5a: All Levels CrossFit- 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- Michael
4:45p: All Levels CrossFit- Damon
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)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)

Post time for the WOD Ex: 13:10 Rx+

And coming tomorrow…

EMOM 20
Min 1: 8 DB Thrusters (50/35’s)
Min 2: 8 DB Box Step Ups (50/35’s)(24/20)
Min 3: 15/12 Calorie Row (Rx+ 18/15)
Min 4: Rest

At Home
EMOM 20
Min 1: 8 DB Thrusters (50/35’s) or Squat Jumps
Min 2: 8 DB Box Step Ups (50/35’s)(24/20) or Step Ups
Min 3: 12 DB Power Clean (50/35’s) or Mountain Climbers
Min 4: Rest

Score is fewest reps completed each minute.
Ex: 8,8,15 Rx.

TUES 07.28.20 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- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E2MOM 12
Clean Complex
1 Power Clean + 1 Hang Clean

B. E4MOM 16
15 Bar Facing Burpees
10 Pull Ups (Rx+ C2B)
5 Squat Cleans @ 70% Part A.
Rest reminder of the 4 minutes

At Home
A. E2MOM 12
DB or PVC Clean Complex
1 Power Clean + 1 Hang Clean

B. E4MOM 16
15 DB Facing Burpees or Line Facing Burpees
10 DB Bent Row or Pulling Movement
5 DB Squat Cleans (50’s/35’s)

Record weight for complex and slowest time for the EMOM.
Ex: 245#, 2:15 Rx+ at 175#

And coming tomorrow…

Post time for the WOD Ex: 13:10 Rx+

MON 07.27.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Jeannette
4:45p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Jeannette
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

At Home
A. E3MOM 15
3/3 DB Squat Snatch or 6 PVC Squat Snatch

B. 4 Rounds [15min cap]
100m Run
8 DB Overhead Squats Right Arm (50/35) or 15 Air Squats
100m Run
8 DB Overhead Squats Left Arm (50/35) or 15 Air Squats

Post load for snatch and time for the WOD. 220#, 11:20 Rx

And coming Saturday…

2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (95/65)*
10 Power Snatch (95/65)*

*Rx+ = 135/95

At Home
2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24) or Burpee Tuck Jumps
200m DB Farmers Carry (50’s/35’s) or 60 sec Handstand Hold
15 DB Thrusters (50’s/35’s)* or 25 Squat Jumps
10 DB Power Snatch (50’s/35’s)* or 10 Sprawls

Post time to complete WOD. Ex: 18:50 Rx

Saturday Schedule

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

And coming Sunday…

PumpDay
For Time [24min cap]
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press
Single Arm DB Row

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

At Home
For Time
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press or Handstand Push Ups
Single Arm DB Row or Pulling Movement

800m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups or Superman Pull Downs
Push Ups

Post time to complete WOD and weight. Ex: 20:14 at 50# 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 Batista
12n: Zoom Yoga– Priscila Baptista
5:00p: Open Gym- Jeannette

FRI 07.24.20 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- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

AMRAP 20
40/32 Cal Row
40 Hand Release Push Ups
400m Run
40 Straight Leg Sit Ups
30/24 Cal Row
30 Hand Release Push Ups
300m Run
30 Straight Leg Sit Ups
20/16 Cal Row
20 Hand Release Push Ups
200m Run
20 Straight Leg Sit Ups
10/8 Cal Row
10 Hand Release Push Ups
100m Run
10 Straight Leg Sit Ups

At Home
AMRAP 20
120-100-80-60 Double Unders
40-30-20-10 Hand Release Push Ups
400-300-200-100m Run
40-30-20-10 Straight Leg Sit Ups

Post rounds and reps for the AMRAP (Each movement = 1 round). The AMRAP has 16 rounds before repeating. Ex: 13+8 Rx

And coming tomorrow…

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

At Home
A. E3MOM 15
3/3 DB Squat Snatch or 6 PVC Squat Snatch

B. 4 Rounds [15min cap]
100m Run
8 DB Overhead Squats Right Arm (50/35) or 15 Air Squats
100m Run
8 DB Overhead Squats Left Arm (50/35) or 15 Air Squats

Post load for snatch and time for the WOD. 220#, 11:20 Rx

THUR 07.23.20 Read More »

Half Saddle cool down stretch with Coach Mohammed

Today’s schedule

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols

B. AMRAP 16
4 Power Cleans (135/95)
8 Lateral Burpees Over the Bar
12 Alternating Pistols

At Home
B. AMRAP 16
4 DB Power Cleans (50’s/35’s) or 4 Broad Jumps
8 Lateral Burpees Over the DB
12 Alternating Pistols

Post rounds for the AMRAP. Ex: 8+20 Rx

And coming tomorrow…

At Home
AMRAP 20
120-100-80-60 Double Unders
40-30-20-10 Hand Release Push Ups
400-300-200-100m Run
40-30-20-10 Straight Leg Sit Ups

Post rounds and reps for the AMRAP (Each movement = 1 round). The AMRAP has 16 rounds before repeating. Ex: 13+8 Rx

WED 07.22.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
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. Back Squat
15min work to 3RM

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups

At Home
A. DB Tempo Squat 5511
Complete 4 sets of 3 reps. Rest 2 minutes between sets.

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups or Pulling Movement

Post load for squat. Ex: 345#

And coming tomorrow…

A. Pistols
In 10 minutes practice progressions for pistols

B. AMRAP 16
4 Power Cleans (135/95)
8 Lateral Burpees Over the Bar
12 Alternating Pistols

At Home
B. AMRAP 16
4 DB Power Cleans (50’s/35’s) or 4 Broad Jumps
8 Lateral Burpees Over the DB
12 Alternating Pistols

Post rounds for the AMRAP. Ex: 8+20 Rx

TUES 07.21.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 5 Rounds For Time [16min cap]
5 Deadlift (225/155)
10 Toes-to-bar
15 Kettlebell Swings (53/35)
45 Double Unders

B. EMOM 8
Min 1: 1 set of Deficit Push Ups (3/2″)
Min 2: 20-30 Hollow Rocks

At Home
A. 5 Rounds For Time [16min cap]
5 DB Deadlift (50’s/35’s) or 10 Airplanes
10 Straight Leg Raises
15 DB Swings (50/35) or 10 Sprawls
45 Double Unders or 30 Jumping Jacks

Post time for WOD. Ex: 11:20 Rx.

And coming tomorrow…

A. Back Squat
15min work to 3RM

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups

At Home
A. DB Tempo Squat 5511
Complete 4 sets of 3 reps. Rest 2 minutes between sets.

B. E3MOM 15
Min 1: 3-5 Inverted Burpee
Min 2: 30-40 sec Elbow Plank
Min 3: 6-10 Strict Pull Ups or Pulling Movement

Post load for squat. Ex: 345#

MON 07.20.20 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- 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. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over the Bar
18 Power Snatch (95/65)
15 Lateral Burpees Over the Bar
12 Hang Squat Snatch
9 Lateral Burpees Over the Bar
6 Overhead Squat

At Home
A. PVC or DB Snatch Complex E3MOM [12min]
Double DB Power Snatch + Filly Overhead Squat + 1-Arm DB Squat Snatch
4 x 2+2/2+1/1
Increasing weight each set

B. For Time [12min cap]
21 Lateral Burpees Over DB
18 1-Arm Alt DB Snatch (50/35) or 20 Sprawls
15 Lateral Burpees Over DB
12 1-Arm Alt DB Hang Squat Snatch or 20 Star Jumps
9 Lateral Burpees Over DB
6 Overhead Squat or 20 Squat Jumps

Post the load for the snatch complex and time for the WOD. Ex: 175#, 5:49 Rx.

And coming Saturday…

Partner WOD
For Time [26min cap]
60 Wall Balls (20/14)
50 Box Jumps (24/20)
40 Pull Ups (Rx+ C2B)
50 Kettlebell Swings (53/35)
60 Burpees
50 Cal Row
40 DB Push Press (50/35’s)(Rx+ Handstand Push Ups)
50 Box Jumps (24/20)
60 Wall Balls (20/14)

At Home
Partner WOD
For Time [26min cap]
40 1-Arm DB Thruster (50/35) or 60 Lunges
50 Box Jumps (24/20) or Tuck Jumps
40 DB Bent Over Row (50’s/35’s) or Pulling Movement
50 DB Swings (50/35) or Broad Jumps
60 Burpees
500m Run or 150 Double Unders
40 DB Push Press (50’s/35’s) or Handstand Push Ups
50 Box Jumps (24/20) or Tuck Jumps
40 1-Arm DB Thruster or 60 Lunges

Post time for the WOD. Ex: 22:10 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: All Levels CrossFit- Jeannette

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

At Home
A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
DB Farmer Hold Lunges (50’s/35’s) or Jumping Lunges
-2 min rest-
Russian Twist (50/35 DB) (R+L=2) or Unweighted
-2 min rest-
DB Deadlifts (50’s/35’s) or Airplanes
-2 min rest-
V-Ups

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.