WOD

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Squat Clean
4 x 1 + 1 + 1

B. E2MOM 12
7 Power Cleans (50% 1RM)
15 Wall Balls (20/14)
Rest remainder of the time

At Home
A. DB Clean Complex
DB Power Clean + DB Hang Squat Clean + DB Squat Clean
4 x 2 + 2 + 2

B. E2MOM 12
7 DB Power Cleans (50’s/35’s)
6/6 1-Arm Thrusters (50/35)
Rest remainder of the time

Post load for complex and slowest time for a round. Ex: 215#, 0:58 @ 125#.

And coming tomorrow…

A. ScalesB. Partner WOD
4 Rounds For Time [24min cap]
500m Row
400m Run
30 Deficit Push Ups (3/2″)

At Home
B. Partner WOD
4 Rounds For Time [24min cap]
180 Speed Step
400m Run
30 Deficit Push Ups (3/2″)

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

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)

B. EMOM 15
50% Double Unders
50% Burpee Box Jump Overs (24″)
50% Dumbbell Box Step Overs (50/35) (24/20″)

Post fewest reps completed for each movement in the EMOM. Ex: 50, 8, 8 Rx.

And coming tomorrow…

A. Clean Complex
Power Clean + Hang Squat Clean + Squat Clean
4 x 1 + 1 + 1

B. E2MOM 12
7 Power Cleans (50% 1RM)
15 Wall Balls (20/14)
Rest remainder of the time

At Home
A. DB Clean Complex
DB Power Clean + DB Hang Squat Clean + DB Squat Clean
4 x 2 + 2 + 2

B. E2MOM 12
7 DB Power Cleans (50’s/35’s)
6/6 1-Arm Thrusters (50/35)
Rest remainder of the time

Post load for complex and slowest time for a round. Ex: 215#, 0:58 @ 125#.

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring or Bar Pull Ups
5 Muscle Up Transition + 5 Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

At Home
A. 4 Rounds Not for Time
8 DB Bent Over Row
5 Muscle Up Transition + 5 Chair Dip

B. EMOM 21
25 Air Squats
10 Weighted Sit Up (50/35)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

And coming tomorrow…

A. 1 Minute for Max reps. Rest 3 minutes between movements.
Double Unders
Burpee Box Jump Overs (24/20″)
Dumbbell Box Step Overs (50/35) (24/20″)

B. EMOM 15
50% Double Unders
50% Burpee Box Jump Overs (24″)
50% Dumbbell Box Step Overs (50/35) (24/20″)

Post fewest reps completed for each movement in the EMOM. Ex: 50, 8, 8 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Row or Run
Min 4: Weighted Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

And coming tomorrow…

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Push Press
5-5-5-5

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)

At Home
A. DB Press Complex
Strict Press + Push Press
4 sets of 5+5

B. 4 Rounds [15min cap]
200m Run or 90 Speed Step
12 DB Deadlifts (50’s/35’s)
15 DB Hang Power Clean (50’s/35’s)

Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.

And coming tomorrow…

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Row or Run
Min 4: Weighted Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

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]

At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35)

B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

And coming tomorrow…

A. Push Press
5-5-5-5

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)

At Home
A. DB Press Complex
Strict Press + Push Press
4 sets of 5+5

B. 4 Rounds [15min cap]
200m Run or 90 Speed Step
12 DB Deadlifts (50’s/35’s)
15 DB Hang Power Clean (50’s/35’s)

Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
10:45a: All Levels CrossFit- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Chin Ups
3 sets of 7 reps

B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees

Rx+ = 95/65

At Home
A. Dumbbell Curls
3 sets of 8/8

B. AMRAP 5
12 Alt DB Snatches (50/35)
8 DB Facing Burpees
Rest 5 minutes
AMRAP 5
8 Alt DB Snatches (50/35)
12 DB Facing Burpees

Post load for chin ups and rounds and reps for AMRAPs.
Ex: 45#, 5+6, 4+12 Rx.

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]

At Home
A. AMRAP 12
50 V-Ups
50 1-Arm DB Thrusters (50/35)

B. Snatch Complex
DB Hang Power Snatch + DB Overhead Squat + DB Snatch
5 sets of (1+1) R/L + 1/1

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg KB Deadlift
Min 3: 10 Toes to Bar

B. Interval Row/Shuttles
5 Rounds for max reps
0:50 max cal row
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

At Home
A. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg DB Deadlift
Min 3: 10 Weighted Sit Ups

B. Interval Jump Rope/Shuttles
5 Rounds for max reps
0:50 max speed step
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

Post total cals and total shuttle sprints from WOD. Ex: 98, 110 Rx.

And coming tomorrow…

A. Back Squat
4 x 8
Work to a heavy set of 8

B. AMRAP 10
5 Front Squat (135/95)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

At Home
A. Tempo DB Bulgarian Split Squat
4 x 5/5 at 3131 as heavy as possible

B. AMRAP 10
5 DB Squat (50’s/35’s)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

**Scale Handstand Hold
30 sec Wall Supported Handstand Hold
30 sec Pike Handstand Hold (w/ feet on a box)
30 sec Plank Hold

Post load for squat and rounds completed for the AMRAP. Ex: 305#, 7+8 Rx.