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- 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.

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#.