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- Michael
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Clean
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3.
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%

B. For Time [14min cap]
Buy In: 100 Double Unders*
5 Rounds
10 DB Facing Burpees
10 Alt DB Snatches (50/35)
Cash Out: 100 Double Unders*
*(Rx+ = 200 reps)

At Home
A. Clean w/ pvc or dumbbells
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3.
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%

B. For Time [14min cap]
Buy In: 100 Double Unders* or 75 Jumping Jacks
5 Rounds
10 DB Facing Burpees
10 Alt DB Snatches (50/35) or 20 Mountain Climbers (R+L=1)
Cash Out: 100 Double Unders* or 75 Jumping Jacks
*(Rx+ = 200 reps)

Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx.

And coming tomorrow…

“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 Lunges (50’s/35’s) 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+ 155/105)

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

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. EMOM 12
Min 1: 30 sec Handstand Hold
Min 2: 30 sec Reverse Table Top Hold
Min 3: Rest

B. 4 Rounds [22min cap]
10 Chest to Bar Pull Ups
20/15 Cal Row
10 Shoulder to Overhead (135/95)
60 Double Unders

At Home
B. 4 Rounds [22min cap]
10 DB Bent Row or Pulling Movement
20/15 Cal Row or 200m Run
10 DB Shoulder to Overhead (50/35’s) or 5 Inverted Burpees
60 Double Unders

Post time for the WOD.
Ex: 16:50 Rx

And coming Saturday…

“Justice for George”
For Time
612 Walking Lunges
46 Burpees
Every 5 minutes, perform:
25 Air Squats
20 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete the 612 Walking Lunges and 46 Burpees. Every 5 minutes perform 25 Air Squats and 20 Push-Ups until all of the Walking Lunges and all of the Burpees are completed.

Score time for the WOD. Ex: 30:25 Rx

Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.

George Floyd was known as a peace activist and a respected community leader.

This workout was designed by coaches Meg Walters @meg_marie81, Anna Baer @anna_e_baer, and Caitlin Schad @therealcaitschady all from The Power House @thepowerhousemn (Saint Paul, MN, USA).

According to the creators, the rep scheme significance is as follows:
612: Minneapolis area code
46: Floyd’s age
5 min: month of May
25: the day, and
20: the year he died

Saturday Schedule

8:00a: Open Gym- Michael
9:30a: Piedmont Park Active Oval Group Workout- Michael

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 Slamballs (20/15)
30 Wall balls (20/14) to 10/9ft
20 Devil’s Press (50’s/35’s)*
30 Wall balls (20/14) to 10/9ft
40 Slamballs (20/15)
50 Sit Ups
600m Run

*DBs 50’s/35’s for devil’s press = Rx+

At Home
A. Tempo Bent Row 2222 or Bent Over W w/ 2 sec hold
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (35/20)* or Sprawl
30 Goblet Squat (35/20) or Jumping Squat
20 Devil’s Press (35’s/20’s) or Inverted Burpee
30 Goblet Squat (35/20) or Jumping Squat
40 DB Snatch (35/20) or Sprawl
50 Sit Ups
600m Run

*DBs 50/35 and 50’s/35’s for devil’s press = Rx+

Post time for the WOD.
Ex: 15:45 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

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- 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. Snatch E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%

B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Kettlebell Swings (53/35)
20 Push Ups
20 Slamballs (20/15)

At Home
Pvc Or DB (single or double) Hang Snatches

B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Dumb Swings (53/35) or Broad Jumps
20 Push Ups
20 Slamballs (20/15) or 10 Reverse Burpees

Post load for snatch and rounds + reps for AMRAP. Ex: 170#, 4+34 Rx.

And coming tomorrow…

A. EMOM 12
Min 1: 30 sec Handstand Hold
Min 2: 30 sec Reverse Table Top Hold
Min 3: Rest

B. 4 Rounds [22min cap]
10 Chest to Bar Pull Ups
20/15 Cal Row
10 Shoulder to Overhead (135/95)
60 Double Unders

At Home
B. 4 Rounds [22min cap]
10 DB Bent Row or Pulling Movement
20/15 Cal Row or 200m Run
10 DB Shoulder to Overhead (50/35’s) or 5 Inverted Burpees
60 Double Unders

Post time for the WOD.
Ex: 16:50 Rx

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

Workout of the Day (WOD)

A. Front Squat
4-4-4-4

B. 3 Rounds [18min cap]
21 Toes to Bar
15 Deadlifts (115/75)
12 Hang Clean
9 Front Squats

At Home
A. Tempo Squat 43X1
4-4-4-4

B. 3 Rounds [18min cap]
21 Straight Leg Raises
15 Deadlifts (50/35’s) or Airplanes
12 Hang Clean or Sprawls
9 Front Squats or Jumping Squats

Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.

And coming tomorrow…

A. Snatch E2MOM 14
High Hang Snatch (position 1)
3-3-3.
Low Hang Snatch (position 2)
3-3-3-3
Add weight each set; 40-70%

B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Kettlebell Swings (53/35)
20 Push Ups
20 Slamballs (20/15)

At Home
Pvc Or DB (single or double) Hang Snatches

B. AMRAP 20
20 Air Squats (Rx+ Pistols)
20 Dumb Swings (53/35) or Broad Jumps
20 Push Ups
20 Slamballs (20/15) or 10 Reverse Burpees

Post load for snatch and rounds + reps for AMRAP. Ex: 170#, 4+34 Rx.

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- Carlie
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. E3MOM 12
Min 1: 5 Back Squats (70% of 1RM)
Min 2: 5 Strict Chin Ups
Min 3: Rest

B. AMRAP 12
10 Single Arm DB Hang Clean & Jerk (50/35)(5/5)
15/12 Cal Row
20 DB Box Step Up Overs (24/20) (50/35)

At Home
A. E3MOM 12
Min 1: 5 Tempo Squats 43X1
Min 2: 5 Strict Chin Ups or pulling movement
Min 3: Rest

B. AMRAP 12
10 Single Arm DB Hang Clean & Jerk (50/35)(5/5) or 1-arm Burpee
15/12 Cal Row or 30 Mountain Climber (R+L=1)
20 DB Box Step Up Overs (24/20) (50/35) or Lunge

Post load for squat and rounds + reps for AMRAP. Ex: 285#, 4+25 Rx.

And coming tomorrow…

A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run

B. 3-Way Hamstring stretch

At Home
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35) or 20 Star Jumps
400m Run

Post time for the WOD. Ex: 16:20 Rx

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- 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. E3MOM 12
Snatch Complex (increase weight each round)
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [18min cap]
10 DB Hang Squat Snatches, Left Arm (50/35)
4 Bar Muscle Ups
50 Double Unders
10 DB Hang Squat Snatches, Right Arm
4 Bar Muscle Ups
50 Double Unders

*Dumbbell Alternatives
1 x 2 Double DB Hang Power Snatch + 2/2 Filly Overhead Squat + 2/2 Single DB Hang Squat Snatch
4 DB Bent Row (50’s/35’s) + 4 Dips

Bodyweight
A. E3MOM 12
PVC/Broomstick Snatch Complex
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch
+
4 Drop Squats or 4 Snatch Drops

B. 3 Rounds [18min cap]
8 1-Arm Burpees Left Arm
6 Dips
50 Double Unders
8 1-Arm Burpees Right Arm
6 Dips
50 Double Unders

Post load for snatch complex and time for the WOD. Ex: 17#, 12:45 Rx.

And coming tomorrow…

A. For Time [16min cap]
4 Rounds
500/400m Row
9 Clean & Jerk (135/95)

B. E4MOM 16
8 Bench Press
8 Ring Support Hold Leg Raises
8 Chest to Bar Pull Ups

*Dumbbell Alternatives
12 DB Clean & Jerk (50’s/35’s)
8 Glute Bridge Floor Press (50’s/35’s)
8 DB Bent Row (50’s/35’s)

Bodyweight
A. For Time [16min cap]
4 Rounds
400m Run
4 Inverted Burpees
4 Hand Release Burpees

B. E4MOM 16
8 Push Ups
8 Dip Support Hold Leg Raises
8 Bent Over W Hold 3 secs

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

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- Carlie
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. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m run
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m run
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold
Min 3: Rest

*Dumbbell Alternatives
Dumbbell Swing (50/35)
Dumbbell Push Press (50’s/35’s)
Weighted Straight Leg Sit Up (50/35)

Bodyweight
A. For Time [18min cap]
800m run
42 Supermans
21 Handstand Push Ups or 42 Push Ups
600m run
36 Supermans
18 Handstand Push Ups or 36 Push Ups
400m run
30 Supermans
15 Handstand Push Ups or 30 Push Ups

B. EMOM 12
Min 1: 8-12 V-Ups
Min 2: 30-40 second plank hold
Min 3: Rest

Post time for the WOD. Ex: 16:20 Rx

And coming tomorrow…

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch

B. 3 Rounds [18min cap]
10 DB Hang Squat Snatches, Left Arm (50/35)
4 Bar Muscle Ups
50 Double Unders
10 DB Hang Squat Snatches, Right Arm
4 Bar Muscle Ups
50 Double Unders

*Dumbbell Alternatives
1 x 2 Double DB Hang Power Snatch + 2/2 Filly Overhead Squat + 2/2 Single DB Hang Squat Snatch
4 DB Bent Row (50’s/35’s) + 4 Dips

Bodyweight
A. E3MOM 12
PVC/Broomstick Snatch Complex
1 x 1 Hang Power Snatch + 2 Overhead Squat + 2 Hang Squat Snatch
+
4 Drop Squats or 4 Snatch Drops

B. 3 Rounds [18min cap]
8 1-Arm Burpees Left Arm
6 Dips
50 Double Unders
8 1-Arm Burpees Right Arm
6 Dips
50 Double Unders

Post load for snatch complex and time for the WOD. Ex: 17#, 12:45 Rx.