Chippy Chipperooski AMRAP 20 45 Kettlebell Sumo Deadlift High Pulls (70/53) 40 Calorie Row 35 Hand Release Push Ups 30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 25 Calorie Row 20 Hand Release Push Ups [15 Straight Leg Raises after EACH movement]*
*(Rx+ = 15 T2B)
Post rounds and reps for the AMRAP. 1+116 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
**Athletes must wear long socks or shin protection to climb ropes.
B. Hang Clean 5×3 15min to work to 3RM Hang Clean (Power or Squat)
Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
Chippy Chipperooski AMRAP 20 45 Kettlebell Sumo Deadlift High Pulls (70/53) 40 Calorie Row 35 Hand Release Push Ups 30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 25 Calorie Row 20 Hand Release Push Ups [15 Straight Leg Raises after EACH movement]*
A. E5MOM 15 Min 1: 3 Back Squat (85% of 1RM) Min 2: 4-8 Strict Ring Dips Min 3: 10/10 DB Bent Row Min 4: Rest Min 5: Rest
B. EMOM 12 Min 1: Cal Row Min 2: DB Thrusters (50’s/35’s) Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Sofia 7:00p: All Levels CrossFit- Sofia
A. AMRAP 18 90 Double Unders 30 Burpee Pull Ups 90 Double Unders 25 Chest To Bar Pull Ups 90 Double Unders 20 Bar Muscle Ups 90 Double Unders 15 Burpee Bar Muscle Ups
B. EMOM 6 Min 1: 30 sec Elbow Plank Min 2: 10-30 Bicycles (R+L=1)
Post total reps for the WOD. Ex: 548 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. E5MOM 15 Min 1: 3 Back Squat (85% of 1RM) Min 2: 4-8 Strict Ring Dips Min 3: 10/10 DB Bent Row Min 4: Rest Min 5: Rest
B. EMOM 12 Min 1: Cal Row Min 2: DB Thrusters (50’s/35’s) Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx
Upcoming Events
Thursday, July 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Teams of 3 4 Rounds [28min cap] 150m Sled Push (270/180) 30 Synchronized Bar Facing Burpees 21 Thrusters (155/105)
One person working at a time on sled push and thrusters. 2 athletes synchronized for each burpee rep. All reps are team totals. Partners may partition the reps anyway and switch out the working partner at any time.
Post time to complete WOD. Ex: 22:50 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53’s/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=1) -2 min rest- Kettlebell Deadlifts (53’s/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx
Upcoming Events
Thursday, July 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- Michael
A. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
Upcoming Events
Thursday, July 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
Partner WOD AMRAP 20 Cal Row 20 Kettlebell Sumo Deadlift High Pulls (70/53) 200m Run (together) 30 Straight Leg Sit Ups
For Time [15min cap] 10 Devils Press (35’s/25’s) 400m Run 20 Double DB Snatch 400m Run 30 Double DB Hang Clean & Jerk 400m Run
Post time for the WOD. Ex: 10:25 Rx.
Upcoming Events
Thursday, July 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Sofia 7:00p: All Levels CrossFit- Sofia
And coming tomorrow…
A. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
A. Squat Cleans E2MOM 12 Pause Squat Clean (Pause at position 1 from the ground each rep; Touch & Go) 3-3 Hang Squat Clean (position 2) 3-2-1-1 Add weight each set
B. AMRAP 15 3 Bar Muscle Ups 5 Squat Cleans (155/105) 7 Box Jumps (30/24)
Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx
Upcoming Events
Thursday, July 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
For Time [15min cap] 10 Devils Press (35’s/25’s) 400m Run 20 Double DB Snatch 400m Run 30 Double DB Hang Clean & Jerk 400m Run
A. Snatch Complex E3MOM [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set Start at 50% 1RM snatch and build to 75-80% Complete the complex unbroken
B. 4 Rounds [10min cap] 5 Hang Power Snatches (120/85)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
Upcoming Events
Thursday, July 17th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD For Time: [30min cap] 25 Clean & Jerks (135/95)* 50/40 Cal Row 75 Wall Balls (20/14 at 10/9ft) 100/80 Cal Row 75 Burpees Over Bar 50/40 Cal Row 25 Clean & Jerks (135/95)*
*(Rx+ 155/105)
All the reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 burpees before switching.
Post time for the WOD. Ex: 21:22 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. Bench Press 1-1-1-1-1
B. AMRAP 5 20 Box Jumps (24/20) 20 Push Ups -2 min rest- AMRAP 5 15 KB Sumo Deadlift High Pull (70/53) 15 Toes to Bar -2 min rest- AMRAP 5 10 Power Clean (135/95) 10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
