WOD

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.

And coming tomorrow…

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.

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. 3 Rounds [15min cap]
9 Dumbbell Hang Snatch (50’s/35’s)
8/8 Single Leg V-Ups
9 Dumbbell Clean and Jerk (50’s/35’s)
8/8 Single Leg V-Ups
20 Weighted Glute Bridge (50/35)

B. 3 Rounds [For Quality]
30 seconds Copenhagen Plank (R/L)
30 seconds 1-Arm Overhead Squat Stretch (R/L)
60 second Handstand Hold

Bodyweight
A. 3 Rounds [15min cap]
10 Burpees
8/8 Single Leg V-Ups
8 Inverted Burpees
8/8 Single Leg V-Ups
10/10 Single Leg Glute Bridge

Post time for the WOD. Ex: 12:42 Rx.

And coming Saturday…

AMRAP 4
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 4
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders

Post total Double Unders completed from AMRAPs. Ex: 245 Rx.

Saturday Schedule

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

And coming Sunday…

A. 5 Rounds [14min cap]
30 second L-sit Hold
5/5 Single Leg Deadlift (50/35)
8/8 Dumbbell Curl (50/35)

B. 4 Rounds [For Quality]
4 Inverted Burpees
4 Candlestick to Straddle Stretch
4 Reverse Burpees
4 Burpees w/ Feet Together

Bodyweight
A. 5 Rounds [14min cap]
30 second L-sit Hold
15 Supermans
8 Chair Pull Ups

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

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

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. 10 Rounds [20min cap]
200m Run
10 Dumbbell Overhead Squats (50/35)

B. EMOM 12
Min 1: Elbow Plank Hip Floor Taps
Min 2: Elbow Leg Raises to 90
Min 3: Plank Ski Jumps

Bodyweight
A. 10 Rounds [20min cap]
200m Run
20 Air Squats

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

And coming tomorrow…

A. 3 Rounds [15min cap]
9 Dumbbell Hang Snatch (50’s/35’s)
8/8 Single Leg V-Ups
9 Dumbbell Clean and Jerk (50’s/35’s)
8/8 Single Leg V-Ups
20 Weighted Glute Bridge (50/35)

B. 3 Rounds [For Quality]
30 seconds Copenhagen Plank (R/L)
30 seconds 1-Arm Overhead Squat Stretch (R/L)
60 second Handstand Hold

Bodyweight
A. 3 Rounds [15min cap]
10 Burpees
8/8 Single Leg V-Ups
8 Inverted Burpees
8/8 Single Leg V-Ups
10/10 Single Leg Glute Bridge

Post time for the WOD. Ex: 12:42 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. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)

Bodyweight
A. Tempo Push Ups
3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank

Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols

Post time for WOD. Ex: 9:49 Rx

And coming tomorrow…

AMRAP 20
15 Push Ups
20 V-Ups
20 Star Jumps
25 Push Ups
30 Russian Twists (R+L=1)
30 Air Squats
35 Push Ups
40 Straight Leg Raises
40 Burpees
45 Push Ups
50 Sit Ups
50 Squat Jumps

Post rounds and reps in the AMRAP Ex: 1+176 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. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.

And coming Saturday…

A. Floor Press
3 sets max reps
Rest 3 minutes between sets
Dumbbell weight (50’s/35’s)

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 1-Arm Dumbbell Hang Clean and Jerk (50/35)
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Bodyweight
A. Tempo Push Ups
3 sets max reps at tempo 2121
Rest 3 minutes between sets

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 Hand Release Push Ups
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Post time for WOD. Ex: 14:12 Rx

Saturday Schedule

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

And coming Sunday…

A. 2 Rounds [10min cap]
18 Weighted Straight Leg Sit Ups (50/35)
15 Dumbbell Squat Clean (50’s/35’s)
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 10-15 Bent Over Row (50’s/35’s)
Min 3: 20-35 Air Squats

Bodyweight
A. 2 Rounds [10min cap]
18 Straight Leg Sit Ups
30 Squat Jumps
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 8-12 Chair Pull Ups
Min 3: 20-35 Air Squats

Post time for WOD Ex: 5:20 Rx

Sunday Schedule

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

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)

AMRAP 20
10 V-ups
240 ft Shuttle Sprint
10 V-ups
120 ft Broad Jumps
10 V-ups
60 ft Bear Crawl (Rx+ = Handstand Walk)

Post total rounds and reps of AMRAP.
Ex: 3+20 Rx

And coming tomorrow…

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.