WOD

Today’s schedule

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

Workout of the Day (WOD)

A. E3MOM 15
3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))

B. 10 Rounds [15min cap]
4 Bent Over Row (50’s/35’s)
2/2 Single Leg Deadlifts (50’s/35’s)
4 Dumbbell Front Squats (50’s/35’s)

Bodyweight
B.10 Rounds [15min cap]
4 Chair Pull Ups
4 Single Leg Airplane Rotations*
8 Jumping Squats

*Standing on a single leg, go into the airplane position and rotate the torso to touch the right hand to the floor and left arm upward. Rotate the opposite way to touch the left hand to the floor and right arm upward to complete 1 rep. Alternate legs for each rep.

Post time for the WOD. Ex: 9:49 Rx.

And coming tomorrow…

A. For Time [20min cap]
25 Dumbbell Sumo Deadlift High Pull (50/35)
50 Burpees Over Dumbbell
100 Dumbbell Overhead Squats (50/35)
50 Box Jumps (24/20)
25 Dumbbell Sumo Deadlift High Pull (50/35)

B. EMOM 8
1 set of Push Ups (Rx+ = Strict Handstand Push Ups)

Bodyweight
A. For Time [20min cap]
25 Star Jumps
50 Burpees Over Towel
100 Lateral Lunges
50 Box Jumps (24/20)
25 Star Jumps

Post time to complete WOD, Ex. 12:48 Rx

MON 05.11.20 Read More »

Damon warming up the hips in a squat stretch

Today’s schedule

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

Workout of the Day (WOD)

A. Tempo Front Squat
5 sets of 3 reps at 3330

B. 3 Rounds [15min cap]
20 1-Arm Thrusters (50/35)
20 Dumbbell Swings (50/35)
20 Dumbbell Step Ups (50/35) at (24/20″)
10/10 Bent Arm Row (50/35)

Bodyweight
A. Tempo Jumping Air Squats
5 sets of 3 reps at 54X0

B. 3 Rounds [15min cap]
20 Jumping Squats
20 Broad Jumps
20 Box Step Ups (24/20″)
10 Chair Pull Ups

Post time to complete WOD Ex: 10:45 Rx

And coming Saturday…

A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s)
Directly into
10-9-8-7-6-5-4-3-2-1
Dumbbell Overhead Squat (50/35)
Handstand Push Ups

B. Core Cashout:
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min

Bodyweight
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Burpees
Directly into
10-9-8-7-6-5-4-3-2-1
Jumping Lunges (R+L=1)
Handstand Push Ups

Post time to complete the WOD: Ex. 16:31 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. AMRAP 13
10/10 1-Arm Glute Bridge Floor Press (50/35)
30ft 1-Arm Overhead Carry (50/35) (R)
25 Sit Ups
30ft 1-Arm Overhead Carry (50/35) (L)

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 5/5 Seated DB Curl + Arnold Press (50/35)
Min 3: 30 sec L-sit Hold

Bodyweight
A. AMRAP 13
15/10 Push Ups
20 sec Handstand Hold
25 Sit Ups
20 sec Elbow Plank Hold

B. EMOM 12
Min 1: 4 Inverted Burpee
Min 2: 10 Seated Towel Row
Min 3: 30 sec L-sit Hold

Post rounds for the AMRAP. 4+24 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

FRI 05.08.20 Read More »

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Carlie
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. Every 5 Minutes for 5 Rounds
200m Run
15 Burpees
100 Double Unders

B. 3 Rounds For Quality
5 Bent Over YTWL
30 sec Standing Pigeon (R/L)
1 min Middle Split Stretch

Post the fastest and slowest time for rounds in the WOD. Ex: 2:56, 3:34 Rx.

And coming tomorrow…

A. Tempo Front Squat
5 sets of 3 reps at 3330

B. 3 Rounds [15min cap]
20 1-Arm Thrusters (50/35)
20 Dumbbell Swings (50/35)
20 Dumbbell Step Ups (50/35) at (24/20″)
10/10 Bent Arm Row (50/35)

Bodyweight
A. Tempo Jumping Air Squats
5 sets of 3 reps at 54X0

B. 3 Rounds [15min cap]
20 Jumping Squats
20 Broad Jumps
20 Box Step Ups (24/20″)
10 Chair Pull Ups

Post time to complete WOD Ex: 10:45 Rx

THUR 05.07.20 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Alternating DB Snatches (50/35)
12 Pistols
8 Straight Leg Weighted Sit Ups (50/35)

B. EMOM 10
Min 1: 6/6 Dumbbell Curls (50/35)
Min 2: 12 Plank Swimmers (R+L=2)

Bodyweight
A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Straight Leg Sit Ups
12 Pistols
8 1-Arm Burpees

B. EMOM 10
Min 1: 6 Seated Towel Row (Hold 1 sec at finish)
Min 2: 12 Plank Swimmers (R+L=2)

Post rounds + reps for AMRAP. Ex: 7+34 Rx.

And coming tomorrow…

A. Every 5 Minutes for 5 Rounds
200m Run
15 Burpees
100 Double Unders

B. 3 Rounds For Quality
5 Bent Over YTWL
30 sec Standing Pigeon (R/L)
1 min Middle Split Stretch

Post the fastest and slowest time for rounds in the WOD. Ex: 2:56, 3:34 Rx.

WED 05.06.20 Read More »

Today’s schedule

9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Carlie
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. 2 Rounds For Time [16min cap]
100m Broad Jumps
100m Jumping Lunges
100m Star Jumps
100m Balance Hops (5/5)

B. 4 Rounds [8min cap]
200m Run
9 Dumbbell Shoulder to Overhead (50’s/35’s)

Bodyweight
A. 2 Rounds For Time [16min cap]
70 Broad Jumps
70 Jumping Lunges
70 Star Jumps
70 Balance Hops (5/5)

B. 4 Rounds [8min cap]
30 High Knees (R+L=1)
30 Butt Kicks (R+L=1)
9 Handstand Push Ups (OR 16/12 Push Ups)

Post times for the WODs. Ex: 12:40 Rx, 5:48 Rx.

And coming tomorrow…

A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Alternating DB Snatches (50/35)
12 Pistols
8 Straight Leg Weighted Sit Ups (50/35)

B. EMOM 10
Min 1: 6/6 Dumbbell Curls (50/35)
Min 2: 12 Plank Swimmers (R+L=2)

Bodyweight
A. AMRAP 20
20 Mountain Climbers (R+L=1)
16 Straight Leg Sit Ups
12 Pistols
8 1-Arm Burpees

B. EMOM 10
Min 1: 6 Seated Towel Row (Hold 1 sec at finish)
Min 2: 12 Plank Swimmers (R+L=2)

Post rounds + reps for AMRAP. Ex: 7+34 Rx.

TUES 05.05.20 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Tempo Deadlift
4 sets of 4 reps at 4141
4 sec negative, 1 sec hold at bottom, 4 sec up, 1 sec hold at the top

B. 3 Rounds [18min cap]
16 Single Arm DB Overhead Lunges (8L/8R) (50/35)
21 Burpees
15 Straight Leg Raises to DB
9 Dips

Bodyweight
A. Tempo Single Leg Standing Toe Touches
4 sets of 4/4 reps at 4141
4 sec negative, 1 sec hold at bottom, 4 sec up, 1 sec hold at the top

B. 3 Rounds [18min cap]
24 Jumping Lunges
21 Burpees
15 Straight Leg Raises to Floor
9 Dips

Post time for the WOD. Ex: 13:25 Rx.

And coming tomorrow…

A. 2 Rounds For Time [16min cap]
100m Broad Jumps
100m Jumping Lunges
100m Star Jumps
100m Balance Hops (5/5)

B. 4 Rounds [8min cap]
200m Run
9 Dumbbell Shoulder to Overhead (50’s/35’s)

Bodyweight
A. 2 Rounds For Time [16min cap]
70 Broad Jumps
70 Jumping Lunges
70 Star Jumps
70 Balance Hops (5/5)

B. 4 Rounds [8min cap]
30 High Knees (R+L=1)
30 Butt Kicks (R+L=1)
9 Handstand Push Ups (OR 16/12 Push Ups)

Post times for the WODs. Ex: 12:40 Rx, 5:48 Rx.

MON 05.04.20 Read More »

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

For Time [18min cap]
10 1-Arm Alt Dumbbell Snatch (50/35)
15 Burpee Box Jump Overs (24/20″)
20 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
30 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
40 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)
50 1-Arm Alt Dumbbell Snatch
15 Burpee Box Jump Overs (24/20″)

20-40-60-80-100 Star Jumps
15 Burpee Tuck Jumps Each Round

Post time for the WOD. Ex: 9:20 Rx

And coming Saturday…

4 Rounds [24min cap]
10/10 Single Leg Deadlifts (50’s/35’s)
30 Sit Ups
20 Dumbbell Squats (50’s/35’s)
400m Run

Bodyweight
4 Rounds [24min cap]
30 Supermans
30 Sit Ups
30 Jumping Squats
400m Run

Post time to complete WOD. Ex: 22:30 Rx.

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. 3 Rounds Not For Time
15/15 Glute Bridge 1-Arm DB Floor Press (50/35)
15/15 Single Arm Bent Over Row (50/35)

B. AMRAP 12
80 Lateral Hops Over Dumbbell (R+L=1)
60 Air Squats
40 DB Shoulder To Overhead (50/35)

Bodyweight
A. 3 Rounds Not For Time
15 Dips
15 Chair Pull Ups

B. AMRAP 12
80 Lateral Hops Over Towel (R+L=1)
60 Air Squats
40 Push Ups

Post time for the WOD. Ex: 13:28 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

FRI 05.01.20 Read More »

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Michael
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Carlie
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

“Terrain Race”
2 Rounds [28min cap]
20 Lunges
30 Butt Kicks (R+L=1)
20 Everest Climbers (R+L=1)
20 Plank Swimmers (R+L=2)
20 Hobie Hops (Fwd+Bk=1)
20 Spider-man Push Ups (R+L=2)
20 Frog Hops
20 Lunges
30 Butt Kicks (R+L=1)
20 High Knees (R+L=1)
20 Triangle Hops (2 Triangles = 2 reps)
20 Plank Ski Hops (R+L=2)
10/10 Balance Hops
20 Forearm Plank Walks (R+L=1)

Post time for the WOD. Ex: 19:45 Rx

And coming tomorrow…

Bodyweight
For Time [18min cap]
20-40-60-80-100 Star Jumps
15 Burpee Tuck Jumps Each Round

Post time for the WOD. Ex: 9:20 Rx

THUR 04.30.20 Read More »

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Damon

Workout of the Day (WOD)

A. Bulgarian Split Squats
5 x 4/4

B. AMRAP 15
10 Handstand Push Ups
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats

Bodyweight
B. AMRAP 15
10 Handstand Push Ups
15 Sprawls
30 Air Squats

Post rounds and reps for AMRAP. Ex: 5+15 Rx.

And coming tomorrow…

Post time for the WOD. Ex: 19:45 Rx

WED 04.29.20 Read More »

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Carlie
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. For Time [16min cap]
100 Double Unders
10 Devil’s Press (35’s/25’s) (Rx+ = 50’s/35’s)
80 Double Unders
8 Devil’s Press
60 Double Unders
6 Devil’s Press
40 Double Unders
4 Devil’s Press
20 Double Unders
2 Devil’s Press

Bodyweight
B. For Time [16min cap]
100 Jumping Jacks
20 Burpees
80 Jumping Jacks
16 Burpees
60 Jumping Jacks
12 Burpees
40 Jumping Jacks
8 Burpees
20 Jumping Jacks
4 Burpees

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