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)
EMOM 32
Min 1: 200m Run
Min 2: 5 Ring Dips
Min 3: 20 Jumping Lunges
Min 4: 30 sec Handstand Hold
Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.
And coming tomorrow…
A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Toes to Bar
EVEN: 4 Devils Press (35’s/20’s) (Rx+ 50’s/35’s)
At Home
A. Single Leg DB Deadlift
3 sets of 5/5
Rest 4 minutes between sets
B. EMOM 10
ODD: 10-20 Straight Leg Raises
EVEN: 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.
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- Michael 6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean 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
At Home
A. DB Complex
DB Power Clean + DB Front Squat + DB Push Jerk
4 x 2+4+2
Complete 1 set every 3 minutes
B. 5 Rounds [20min cap]
10 DB Bent Row
10 DB Thrusters (50’s/35’s)
100 Double Unders
Post load for complex and time for the WOD. Ex: 215#, 15:30 Rx
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 the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.
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- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
At Home
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 DB Hang Power Cleans (50’s/35’s)
50 Double Unders
30 Straight Leg Raises
Post time for the WOD. Ex: 12:49 Rx.
And coming Saturday…
A. EMOM 10
Min 1: Handstand Hold Practice
Min 2: Rest
B. Partner WOD. Teams of 2:
AMRAP 16
16 Alt DB Snatch (50/35)
16 Box Step Ups (50/35) to (24/20”)
16 Deadlift (225/155)
16 Burpees to 6” target
At Home
B. Partner WOD. Teams of 2:
AMRAP 16
16 Alt DB Snatch (50/35)
16 Chair Step Ups (50/35) to (24/20”)
8/8 Single Leg Deadlift (50’s/35’s)
16 Burpees to 6” target
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
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
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 Floor Press from Glute Bridge (50/35)
8/8 Single Arm DB Lunges
Rest 2 minutes between rounds
Score average row or run split. Ex: 0:52.7 row
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael 10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette
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- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Jeannette
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 [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)
All reps are team totals. One partner working at a time.
At Home
A. Filly Overhead Squat
4 sets of 4/4
Rest 3 minutes between sets
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
1200m Relay
80 Bent Over Row (50’s/35’s)
60 Bow Tie Squats (50/35)
40 1-Arm Overhead Squat (50/35)
20 Filly Overhead Squats (50’s/35’s)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.
And coming tomorrow…
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar
B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch
At Home
A. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 DB Hang Power Cleans (50’s/35’s)
50 Double Unders
30 Straight Leg Raises
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
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)
EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups
At Home
EMOM 30
Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt 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, 20, 20, 15 Rx.
And coming tomorrow…
A. Overhead Squat:
In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
100/80 Cal row
80 Pullups (C2B = Rx+)
60 Overhead Squats (m = 55/95, w = 45/65)
40 Overhead Squats (m = 75/115, w = 50/80)
20 Overhead Squats (m = 95/135, w = 65/95)
All reps are team totals. One partner working at a time.
At Home
A. Filly Overhead Squat
4 sets of 4/4
Rest 3 minutes between sets
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
1200m Relay
80 Bent Over Row (50’s/35’s)
60 Bow Tie Squats (50/35)
40 1-Arm Overhead Squat (50/35)
20 Filly Overhead Squats (50’s/35’s)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 215#, 14:40 Rx.
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. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch
B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Power Snatch (95/65)
Reverse Burpee
Toes To Bar
Bar Facing Burpee
At Home
A. Snatch Complex:
Double DB Hang Power Snatch + 1-Arm Hang Squat Snatch
5 sets of 3 + 1/1
B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Alt DB Snatch (50/35)
Reverse Burpee
Weighted Straight Leg Sit Up (50/35)
Bar Facing Burpee
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 7+8 Rx.
And coming tomorrow…
EMOM 30
Min 1: Cal Row
Min 2: Lateral Burpee Over Erg
Min 3: Sit Ups
Min 4: Lunges
Min 5: Slam Balls (30/20)
Min 6: Hand Release Push Ups
At Home
EMOM 30
Min 1: 200m Run
Min 2: Lateral Burpee Over DB
Min 3: Sit Ups
Min 4: Lunges
Min 5: Alt 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, 20, 20, 15 Rx.
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- 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- Michael 6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
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)
At Home
A. 3 Sets Not For Time
5 DB Bent Row + 5 DB Curls
40 sec L-sit Hold
B. For Time [16min cap]
3 Rounds
18 1-Arm Thrusters (50/35)
12 DB Power Cleans (50’s/35’s) 2 Rounds
18 1-Arm Thrusters (50/35)
12 DB Shoulder to Overhead (50’s/35’s) 1 Round
18 1-Arm Thrusters (50/35)
12 DB Clean & Jerk (50’s/35’s)
Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
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. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Power Snatch (95/65)
Reverse Burpee
Toes To Bar
Bar Facing Burpee
At Home
A. Snatch Complex:
Double DB Hang Power Snatch + 1-Arm Hang Squat Snatch
5 sets of 3 + 1/1
B. 15 Minute AMRAP
Increasing Rep Rounds of 2-4-6-8-10-12-14-16-…
Alt DB Snatch (50/35)
Reverse Burpee
Weighted Straight Leg Sit Up (50/35)
Bar Facing Burpee
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 7+8 Rx.
6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
10:45a: All Levels CrossFit- Mohammed
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- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
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
At Home
A. DB Power Clean & Jerk
DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)
B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)
Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.
And coming Saturday…
“Egg Beaters”
Partner WOD [36min cap]
2 Rounds
400m Run
50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14)
30/24 Cal Row
30 DB Thrusters (35’s/20’s) 2 Rounds
400m Run
50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar)
30/24 Cal Row
15 Devil’s Press (35’s/20’s)
At Home
Partner WOD [36min cap]
2 Rounds
400m Run
50 Straight Leg Sit Ups (50/35)
400m Run
30 DB Thrusters (35’s/20’s) 2 Rounds
400m Run
50 Straight Leg Raises
400m Run
15 Devil’s Press (35’s/20’s)
All reps are team totals. 1 partner working at a time. Partition the reps any way.
Post time to complete the WOD. Ex: 27:30 Rx+
Saturday Schedule
8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
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 (135/95)
B. 3 Rounds [15min cap]
7/7 Single Arm KB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run
Record time to complete WOD Ex. 210, 45, 9:49 Rx
Sunday Schedule
8:00a: Weightlifting- Mohammed
9:30a: All Levels CrossFit- Mohammed
10:45a: All Levels CrossFit- Mohammed 10:45a: Zoom CrossFit– Mohammed
12n: Stretch & Mobility- Priscila Baptista
5:00p: Open Gym- Jeannette
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. 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.
At Home
B. AMRAP 4
7 Straight Leg Raises to Straight Leg Sit Up
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
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
At Home
A. DB Power Clean & Jerk
DB Power Clean + DB Front Squat + DB Push Jerk + DB Split Jerk
4 sets of 2+2+1+1/1 (Right foot forward then left foot forward on split jerk)
B. For Time [9min cap]
15 Burpees over the DB
15 DB Clean & Jerks (50’s/35’s)
12 Burpees over the Bar
12 DB Clean & Jerks (50’s/35’s)
9 Burpees over the Bar
9 DB Clean & Jerks (50’s/35’s)
Post load for complex and time for the WOD. Ex: 205#, 5:36 Rx.
6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
10:45a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
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- Cameron
8:30p: Open Gym- Michael
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. 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.
At Home
B. AMRAP 4
7 Straight Leg Raises to Straight Leg Sit Up
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
