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

Workout of the Day (WOD)

A. Clean Complex
Hang Power Clean + Power Clean + Front Squat*
4 x 3+2+1

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 5 Power Box Jumps (30/24″) (Rx+ = 36/30″) increase height if no misses.
Min 3: 20/20 sec Pistol Hold (Rx+ = 50/35)

*Dumbbells
DB Hang Power Clean + DB Power Clean + DB Front Squat*
Double DB: 4 x 4+3+2
Single DB: 4 x 3/3+2/2+1/1

Bodyweight
A. Plyo Complex
Reverse Burpee + Broad Jump + Jump Squat
4 x 4+3+2

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 5 Object Jump Over.

Post load for the complex and box jump height. Ex: 195#, 39” Rx

And coming tomorrow…

A. E4MOM 16
4 Deadlifts (no bounce no drop)*
8-8 Pull Ups (rest 10 sec between sets)

B. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Thrusters (95/65)*
Bar Facing Burpees

*Dumbbells
3/3 Single Leg Double DB Deadlift (50’s/35’s)
4/4 Single Leg Single DB Deadlift (35/25s)

DB Thrusters (50’s/35’s)
Single Arm DB Thrusters (50/35) switch when you want.

Bodyweight
B. E4MOM 16
4/4 Airplane Rotations
8-8 Superman Towel Pull Down (rest 10 sec between sets)

A. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Air Squats
Line Facing Burpees

Score weight for DL and fewest pull ups each round. Ex: 345#, 8-6 Rx
Score fewest reps of each movement completed in Tabata. Ex: 6, 5 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 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10
Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap]
22-18-14-10
1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

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

And coming Saturday…

4 Rounds
In 3 minutes complete
500/400m Row
6 Burpee Box Jump Overs (24/20)**
AMRAP Thrusters 75/55 (Rx+ = 95/65)
Rest 1 minute between rounds

*Rx+ = 9 reps

Bodyweight
4 Rounds
In 3 minutes complete
400m Run
6 Burpee Tuck Jumps
AMRAP Squat Jumps
Rest 1 minute between rounds

Post total thrusters completed. Ex: 58 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
11:45a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. For Time [18min cap]
2 Rounds
50/40 Calorie Row
40 Wall Balls (20/14)
30 Medball Sit ups (20/14)
20 Box Jump Overs (24/20)

B. EMOM 12
Min 1: Handstand Hold
Min 2: Alt Single Leg V-Ups

Bodyweight
A. For Time [18min cap]
2 Rounds
100 Double Unders
50 Lunges
40 Sit Ups
30 Box Jump Overs (24/20)

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

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

Today’s schedule

12n: Zoom CrossFit– Brianna
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. Tempo Strict Press
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups

*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift

Bodyweight
A. Tempo Handstand Push Ups
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups

Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#

And coming tomorrow…

A. EMOM 10
Min 1: 10 Toes to Bar
Min 2: 10/10 DB Bent Row

B. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

Bodyweight
A. EMOM 10
Min 1: 10 Straight Leg Sit Ups
Min 2: 10 Strict Pull Ups

B. For Time [20min cap]
22-18-14-10
1-Arm Sprawls
Sit Ups
Burpees Over Towel
Sit Ups

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

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
12n: Zoom CrossFit– Brianna
6:00p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

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

B. AMRAP 16
5 Power Cleans (55% 1RM)
10 Alternating Pistols
15/12 Cal Row

Dumbbell
A. E3MOM 12
DB Snatch Complex (increase weight each round)
1 x 3 DB Hang Power Snatch + 2/2 Filly Overhead Squat

B. AMRAP 16
5 DB Power Clean (50’s/35’s)
10 Alternating Pistols
200m Run

Bodyweight
A. E3MOM 12
pvc/broomstick 4 Hang Power Snatch + 4 Overhead Squat
+
4 Drop Squats

B. AMRAP 16
10 Star Jumps
10 Alternating Pistols
200m Run

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx at 145#

And coming tomorrow…

A. Tempo Strict Press
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
7 Deadlifts (50% 5RM)*
40 Double Unders
15/10 Push Ups

*Dumbbells:
12 DB Deadlift (50s/35s)
or 4/4 Single Leg Double DB Deadlift
Or 6/6 Single Leg Single DB Deadlift

Bodyweight
A. Tempo Handstand Push Ups
4 sets of 3 at 4111

B. 7 Rounds [16min cap]
12 Airplanes (R+L=2)
40 Double Unders
15/10 Push Ups

Post the load for press and time for the WOD. Ex: 120#, 12:10 Rx at 185#

Today’s schedule

5a: All Levels CrossFit- Michael
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- Mohammed
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Mohammed
8:30p: Cancelled due to ATL city curfew

Workout of the Day (WOD)

A. EMOM 15
Min 1: 4 Front Squat (65-70% of 1RM)
Min 2: 10/10 DB Strict Press
Min 3: 10 Rower Pike Ups

B. 3 Rounds For Quality
500/400m Row
1 min Push Up Position Plank Hold

Bodyweight
A. EMOM 15
Min 1: 4/4 Pistols
Min 2: 15 Push Ups
Min 3: 6 Inch Worms

B. 3 Rounds For Quality
400m Run
1 min Push Up Position Plank Hold

Post fastest and slowest time for the row.
Ex: 1:45, 1:49 Rx

And coming tomorrow…

A. Strict Pull Ups
1 set of max reps
Rest 3 minutes
1 set of max reps

B. EMOM 20
Min 1: 12 DB Thrusters
Min 2: 30 sec Dead Hang Hold
Min 3: 12 Alt DB Curls
Min 4: 30 sec L-sit Hang

Bodyweight
B. EMOM 20
Min 1: 15 Jump Squats
Min 2: 30 Plank Hold
Min 3: 12 Towel Row
Min 4: 30 V-sit Hold

Post max pull ups and fewest reps/time for the EMOM.
Ex: 15 Rx, 12,30,12,20 at 35#.

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. AMRAP 12
6 DB Thrusters (50’s/35’s)
6 Burpees Over Dumbbell
36 Double Unders
3 Devil’s Press (50’s/35’s)

B. EMOM 12
Min 1: 5 Bent Over YTWL
Min 2: 20/20 sec Pistol Hold
Min 3: 25 Plank Jacks

Bodyweight
A. AMRAP 12
8 Lateral Lunges
6 Burpees Over Dumbbell
36 Double Unders
3 Inverted Burpees

Post rounds for the AMRAP. Ex: 6+26 Rx

And coming tomorrow…

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)

B. 3 Rounds For Time [20min cap]
40 Mountain Climber (R+L=1)
30 Pistols
20 Plank Swimmers (R+L=2)
10 Reverse Burpees

Post time for the WOD. Ex: 14:49 Rx