A. Clean & Jerk Complex Power Clean + Front Squat + Push Jerk 4 x 1+3+2 In 12 minutes work to a heavy complex for the day
B. 5 Rounds [20min cap] 10 Chest to Bar Pull Ups 10 Thrusters (95/65) 100 Double Unders
Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx
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…
EMOM 32 Min 1: 200m Run Min 2: 5 Ring Dips Min 3: 20 Jumping Lunges Min 4: 30 sec Handstand Hold
Score your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference. Ex: 49 – 47 = 2.
A. AMRAP 8 40 Double Unders 10 Hang Power Clean (120/85)
B. EMOM 15 Min 1: 7-10 Scapular Raises (1 sec pause) Min 2: 3-5 CS Banded WY Negative Min 3: 6-10 Shoulder Ext Rotation R/L Min 4: Pec Shoulder Stretch (30 sec R/L) Min 5: Rest
Post rounds and reps for the WOD. 7+2 Rx.
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…
A. EMOM 8 Min 1: Handstand Hold Practice Min 2: Rest
B. Partner WOD AMRAP 15 3 Wall Walks 9 Deadlift (185/135) (Rx+ 225/155) 12 Box Jumps (30/24”) (Rx+ 36/30”) 15 Toes to Bar
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
Score rounds and reps for the WOD. Ex: 5 + 12 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. Turkish Get Ups 8-8-8-8 (4 reps each arm)
B. 4 Rounds Not For Time 300/250m Row or 200m Run 8/8 Single Arm DB Bench Press 8/8 Single Arm DB Lunges Rest 2 minutes between rounds
Score average row or run split. Ex: 0:52.7 row
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]: 100/80 Cal row 80 Pullups (C2B = Rx+) 60 Overhead Squats (65/45) 40 Overhead Squats (75/55) 20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time. Rx+ weights 95/65 115/85 135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
And coming tomorrow…
A. AMRAP 8 40 Double Unders 10 Hang Power Clean (120/85)
B. EMOM 15 Min 1: 7-10 Scapular Raises (1 sec pause) Min 2: 3-5 CS Banded WY Negative Min 3: 6-10 Shoulder Ext Rotation R/L Min 4: Pec Shoulder Stretch (30 sec R/L) Min 5: Rest
EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 Rx.
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- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Michael
And coming tomorrow…
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]: 100/80 Cal row 80 Pullups (C2B = Rx+) 60 Overhead Squats (65/45) 40 Overhead Squats (75/55) 20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time. Rx+ weights 95/65 115/85 135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
A. Snatch Complex: In 15 minutes working up to a heavy complex of: 1 Hang Power Snatch 1 Hang Squat Snatch
B. AMRAP 15 Increasing Rep Rounds of 3-6-9-12-15-18-21-… Power Snatch (95/65) Toes To Bar Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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: All Levels CrossFit- Hailey
And coming tomorrow…
EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 Rx.
A. 3 Sets Not For Time 5 Weighted Strict Pull Ups 40 sec L-sit Hold
B. For Time [16min cap] 3 Rounds 20 Wall Balls (20/14) 12 Power Clean (135/95) 2 Rounds 20 Wall Balls (20/14) 12 Shoulder to Overhead (135/95) 1 Round 20 Wall Balls (20/14) 12 Clean & Jerk (135/95)
Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
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. Snatch Complex: In 15 minutes working up to a heavy complex of: 1 Hang Power Snatch 1 Hang Squat Snatch
B. AMRAP 15 Increasing Rep Rounds of 3-6-9-12-15-18-21-… Power Snatch (95/65) Toes To Bar Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
A. Power Clean & Jerk 12min to work to a Heavy Complex: Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap] 15 Burpees over the Bar 8 Clean & Jerks (185/125) 12 Burpees over the Bar 7 Clean & Jerks 9 Burpees over the Bar 6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Team of 3 For Time: [25min cap] 30 Thrusters (135/95) Athlete 1: 60/48 Cal Row Athlete 2&3: 50 Synchro Burpees Over the Bar 24 Thrusters 135/95) Athlete 2: 60/48 Cal Row Athlete 1&3: 50 Synchro Burpees Over the Bar 18 Thrusters (135/95) Athlete 3: 60/48 Cal Row Athlete 1&2: 50 Synchro Burpees Over the Bar 12 Thrusters (135/95)
Thrusters reps are team total. 1 partner working at a time. 1 athlete will row while the other 2 perform burpees. Once the row and burpees are complete, advance to the next set of thrusters.
Score time to complete the WOD. Ex: 17:40 Rx.
Saturday Schedule
8:30a: Open Gym- Cameron 9:30a: All Levels CrossFit- Cameron 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Cameron
And coming Sunday…
A. EMOM 12 Min 1: 100m KB Front Rack Carry (53/35’s) Min 2: 80 Double Unders Min 3: 10 Bench Press (50%)
B. Team of 3 For Time: [15min cap] Each athlete completes 3 rounds, waterfall style of: 18/14 Cal Echo Bike or Row 8 KB Box Step-overs (35’s/18’s at 24/20″) 12 Double KB Hang Snatches
At 3,2,1, go athlete A begins bike. Once finished athlete B will start bike and athlete A advances to KB’s. Once athlete B is finished bike athlete C will start bike. Continue this waterfall fashion until all 3 athletes have completed 3 rounds.
Record time to complete WOD Ex. 12:49 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Stasia
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
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- Stasia 6:00p: All Levels CrossFit- Stasia 7:00p: Weightlifting- David
And coming tomorrow…
A. Power Clean & Jerk 12min to work to a Heavy Complex: Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap] 15 Burpees over the Bar 8 Clean & Jerks (185/125) 12 Burpees over the Bar 7 Clean & Jerks 9 Burpees over the Bar 6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
A. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
B. Snatch Complex 15min to establish a Heavy Complex Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
At Home A. AMRAP 12 50 V-Ups 50 1-Arm DB Thrusters (50/35) or Jumping Air Squats
B. Snatch Complex DB Hang Power Snatch + DB Overhead Squat + DB Snatch 5 sets of (1+1) R/L + 1/1
Today’s schedule
Morning classes cancelled. Gym opening at noon today! 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- Kevin 8:00p: Open Gym- Michael
And coming tomorrow…
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
A. Deadlift Singles Perform 1 rep every 20 sec. Rest 4 minutes between sets 1 set of 5 reps 80% of 5 RM 1 set of 5 reps 85% of 5 RM 1 set of 5 reps 90% of 5 RM
B. EMOM 10 Min 1: 10 Strict HSPU Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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: All Levels CrossFit- Hailey
And coming tomorrow…
A. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
B. Snatch Complex 15min to establish a Heavy Complex Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
