WOD

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)

A. Tempo Squat
4 sets of 5 reps at tempo 4241
Complete 1 set E3MOM
Dumbbell weight (50’s/35’s)

B. For Time [11min cap]
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Bodyweight
A. Tempo Split Squats
4 sets of 4/4 reps at tempo 2221
Complete 1 set E3MOM

Post time for the WOD. Ex: 6:33 Rx

And coming tomorrow…

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Dumbbell
Min 2: Dips
Min 3: Single Leg Dumbbell Deadlifts (50’s/35’s)
Min 4: Handstand Push Ups (Rx+ = strict)

C. Practice Front Splits for 10 minutes

Bodyweight
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Straight Leg Raises to Floor
Min 2: Dips
Min 3: Supermans
Min 4: Handstand Push Ups (Rx+ = strict)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx

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)

2 Rounds [22min cap]
25 Straight Leg Raises
25 Dumbbell Deadlift (50’s/35’s)
30 Air Squats
25 Dumbbell Hang Power Cleans (50’s/35’s)
35 Push Ups
25 Dumbbell Front Squats (50’s/35’s)

Bodyweight [22min cap]
25 Straight Leg Raises
25 Sprawls
30 Air Squats
25 Broad Jumps
35 Push Ups
50 Jumping Air Squats

Post time for the WOD. Ex: 16:10 Rx

And coming tomorrow…

A. For Time [8min cap]
100 Dumbbell Hang Power Snatch (50/35)

B. EMOM 15
Min 1: Glute Bridge
Min 2: Lunge Mountain Climbers (R+L=1)
Min 3: Candlestick to Straddle

Bodyweight
A. For Time [8min cap]
50 1-Arm Burpees

Post time for the WOD. Ex: 4:40 Rx.

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)

A. Practice handstand holds for 10 minutes

B. AMRAP 10
10 Air Squats
9 Dumbbell Snatches (R)
10 Push-ups
9 Dumbbell Snatches (L)

Dumbbell weight (50/35)

Bodyweight
B. AMRAP 10
10 Air Squats
9 Star Jumps
10 Push-ups
9 Sprawl Heel Tap

Post rounds and reps for the AMRAP. Ex: 7+2 Rx.

And coming tomorrow…

4 Rounds [22min cap]
400m Run
50 Double Unders
25 Sit Ups
50 Double Unders

Bodyweight
4 Rounds [22min cap]
2 min jog in place
50 Penguin Jumps (2 taps)
25 Sit Ups
50 Toe Taps (R+L=1)

Post time for the WOD. Ex: 14:20 Rx

Today’s schedule

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

Workout of the Day (WOD)

A. Pistols: In 10 minutes practice pistol progressions
Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)

B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat

Dumbbell Weight (50’s/35’s)

Body Weight
B. For Time [12min Cap]
20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols

Post time for WODs. Ex: 6:40, 9:49 Rx.

And coming tomorrow…

A. Ring/Bar Dips
EMOM 10 (30 seconds work: 30 seconds rest):
Min 1: Max Dips
Min 2: 15 seconds hold at the top, 15 seconds bottom of the dip hold

B. AMRAP 20
15 Dumbbell Deadlift (50’s/35’s)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Bodyweight
B. AMRAP 20
20 Single Leg Standing Toe Touch (10/10)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Post total dips and rounds and reps for the AMRAP. Ex: 43, 8+20 Rx.

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. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees

B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch

Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54

And coming tomorrow…

A. Pistols: In 10 minutes practice pistol progressions
Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)

B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat

Dumbbell Weight (50’s/35’s)

Body Weight
B. For Time [12min Cap]
20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols

Post time for WODs. Ex: 6:40, 9:49 Rx.

Today’s schedule

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

Workout of the Day (WOD)

A. EMOM 8
Min 1: 20 Hollow Rocks
Min 2: 20 Supermans

B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises to Dumbbell
90 Dumbbell Power Clean (50’s/35’s)
Partition the reps any way

Recommend…
10 Rounds
9 Push Ups
6 Straight Leg Raises
9 Dumbbell Power Clean

Bodyweight
B. For Time [15min cap]
90 Push Ups (Rx+ = 30 Strict Handstand Push Ups)
60 Straight Leg Raises
45 Burpee Over Object

Post the time for the WOD. Ex: 11:10 Rx

And coming tomorrow…

A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees

B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch

Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54