WOD

Workout of the Day (WOD)

A. Snatch
In 20 minutes work to a 1RM

B. For Time: [12min cap]
2 Rounds
9 Squat Snatches (115/75)
15 Pull-Ups
Rest 1 minute
2 Rounds
9 Hang Squat Snatches (115/75)
15 Chest-to-bar

Post load for snatch and time for the WOD. Ex: 190#, 8:35 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 20
Min 1: DB Man Makers (50’s/35’s)
Min 2: Rest
Min 3: 5 Back Squat
Min 4: Rest

Back Squat Percentages
70-75-80-80-80%

Post reps of Man Makers and back squat load. Ex: 18 Rx, 305#

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. 5 Sets Each For Time
Complete 1 set every 4 minutes. Rest reminder of the time.
20 Box Jump Overs (24/20″)
25/20 Cal Row

Post weight for pull ups and slowest time for your sets.
Ex: 53#, 2:25 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 15
40 Burpees Over Bar
30 Deadlift (135/95)
30 Burpees Over Bar
30 Clean (135/95)
20 Burpees Over Bar
30 Clean & Jerk (135/95)
10 Burpees Over Bar
AMRAP Snatch (135/95)

B. EMOM 9
Min 1: L-Sit (10-30 sec)
Min 2: Superman Hold (20-30 sec)
Min 3: 20 Plate Russian Twists (25/15)

Post total reps completed in the AMRAP. Ex: 194 Rx

Workout of the Day (WOD)

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
Min 1: 10-20 Toes to Bar
Min 2: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 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. Weighted Pull Ups
3 sets of 5 reps

B. 5 Sets Each For Time
Complete 1 set every 4 minutes. Rest reminder of the time.
20 Box Jump Overs (24/20″)
25/20 Cal Row

Post weight for pull ups and slowest time for your sets.
Ex: 53#, 2:25 Rx.

Workout of the Day (WOD)

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.

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. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
Min 1: 10-20 Toes to Bar
Min 2: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

Workout of the Day (WOD)

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

Post rounds and reps for the WOD. 7+2 Rx.

Workout of the Day (WOD)

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.