WOD

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. 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)

At Home
A. Single Leg Tempo Deadlift
4 sets of 5/5 at 4141

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 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- 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)

10 Rounds [30min cap]
250m Row
30 Double Unders
10 Burpee Box Jump Overs (24/20″)

Intermediate
8 Rounds [30min cap]
250m Row
30 Double Unders
8 Burpee Box Jump Overs (24/20″)

Scaled
8 Rounds [30min cap]
200m Row
20 Speed Step
5 Burpee Box Step Overs (20/16″)

At Home
10 Rounds
200m Run
30 Double Unders
10 Burpee Broad Jumps (4/3’)

Post time to complete the WOD. Ex: 22:40 Rx.

And coming tomorrow…

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)

At Home
A. Single Leg Tempo Deadlift
4 sets of 5/5 at 4141

Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 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)

Buddy-Buddy
Partner WOD
30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]

At Home
Partner WOD
400m Relay [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds DB (50/35) overhead]
40 Weighted Straight Leg Sit Ups (50/35)
400m Relay
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds DB in bowtie (50/35) in a Wall Sit or Squat]
400m Relay
20 DB Push Press (50/35’s)
40 DB 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 12:30 Rx.

And coming tomorrow…

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Burpees
50 Double Unders at the end of each round

B. Front Squat
12 min to work to a Heavy 3 Rep

At Home
A. For Time [18min cap]
30-20-10
DB Deadlifts (50’s/35’s)
Burpees
50 Double Unders at the end of each round

B. DB Split Squat
4 sets of 5/5

Post time for the WOD and load for front squat. Ex: 13:12 Rx, 325#.

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- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. For Time [15min cap]
2 Rounds
6 Pull Ups
12 Thrusters (75/55)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Thrusters (95/65)
12 Box Jumps
2 Rounds
2 Bar Muscle Ups
4 Thrusters (115/85)
8 Box Jumps

At Home
A. DB or PVC Snatch Complex
4 sets of
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
1/1+1/1+1/1

B. For Time [15min cap]
2 Rounds
6 DB Bent Rows (50’s/35’s)
12 DB Bow Tie Thrusters (50/35)
18 Jump Over Low Object
2 Rounds
8 DB Bent Rows (50’s/35’s)
4/4 DB 1-Arm Thrusters (50/35)
12 Jump Over Low Object
2 Rounds
12 DB Bent Rows (50’s/35’s)
4 DB Thrusters (50’s/35’s)
8 Jump Over Low Object

Post load for snatch and time for WOD. Ex: 170#, 11:34 Rx.

And coming tomorrow…

Buddy-Buddy
Partner WOD
30/20 Calorie Row [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds plate (45/25) overhead]
40 Partner Med Ball Sit Ups (20/14)
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds plate at chest (45/25) in a Wall Sit]
30/20 Calorie Row
20 DB Push Press (50/35’s)
40 Partner Wall Balls (side by side)(20/14)[Partners Change sides at 20 reps]

At Home
Partner WOD
400m Relay [while partner holds push up plank]
20 DB Push Press (50/35’s) [while partner holds DB (50/35) overhead]
40 Weighted Straight Leg Sit Ups (50/35)
400m Relay
20 DB Push Press (50/35’s)
40 DB Front Rack Lunges (50/35’s) [while partner holds DB in bowtie (50/35) in a Wall Sit or Squat]
400m Relay
20 DB Push Press (50/35’s)
40 DB 1-Arm Thrusters (50/35)

Post time for the WOD. Ex: 12:30 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. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every minute on the minute 5 toes to bar (including minute 0)
Complete the following for time: [16min cap]
2 Rounds
30 Goblet Squats (53/35)
50 Double Unders
30 Slamballs (20/15)
50 Double Unders

At Home
B. Every minute on the minute 5 Straight Leg Raises (including minute 0)
Complete the following for time: [16min cap]
2 Rounds
30 DB Goblet Squats (50/35)
50 Double Unders
30 DB Swings (50/35)
50 Double Unders

Post time for the WOD. Ex: 12:20 Rx.

And coming tomorrow…

A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. For Time [15min cap]
2 Rounds
6 Pull Ups
12 Thrusters (75/55)
18 Box Jumps (24/20)
2 Rounds
4 Chest to Bar Pull Ups
8 Thrusters (95/65)
12 Box Jumps
2 Rounds
2 Bar Muscle Ups
4 Thrusters (115/85)
8 Box Jumps

At Home
A. DB or PVC Snatch Complex
4 sets of
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
1/1+1/1+1/1

B. For Time [15min cap]
2 Rounds
6 DB Bent Rows (50’s/35’s)
12 DB Bow Tie Thrusters (50/35)
18 Jump Over Low Object
2 Rounds
8 DB Bent Rows (50’s/35’s)
4/4 DB 1-Arm Thrusters (50/35)
12 Jump Over Low Object
2 Rounds
12 DB Bent Rows (50’s/35’s)
4 DB Thrusters (50’s/35’s)
8 Jump Over Low Object

Post load for snatch and time for WOD. Ex: 170#, 11:34 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- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

At Home
A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 DB Hang Power Cleans + 1 DB Push Press
3 DB Hang Power Cleans + 1 DB Push Jerk
3 DB Hang Power Cleans + 1 DB Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Jump Over Low Object

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.

And coming tomorrow…

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every minute on the minute 5 toes to bar (including minute 0)
Complete the following for time: [16min cap]
2 Rounds
30 Goblet Squats (53/35)
50 Double Unders
30 Slamballs (20/15)
50 Double Unders

At Home
B. Every minute on the minute 5 Straight Leg Raises (including minute 0)
Complete the following for time: [16min cap]
2 Rounds
30 DB Goblet Squats (50/35)
50 Double Unders
30 DB Swings (50/35)
50 Double Unders

Post time for the WOD. Ex: 12:20 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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Rower Pike Ups

At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
200m Run
8 Burpees

Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Pike Ups

For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx

And coming tomorrow…

For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
Back Squats (From the ground) (115/85)
Medball Sit Ups (20/14)
Close: 200 Double Unders

At Home
For Time [20min cap]
Open: 200 Double Unders
27-21-15-9
DB Squats (50’s/35’s)
Weighted Sit ups (50/35)
Close: 200 Double Unders

Post time for the WOD. Ex 13:40 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- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

At Home
A. Single Leg DB Deadlift
4 sets of 8/8

B. EMOM 15
Min 1: 10 Single Arm Russian DB Swing (50/35) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

And coming tomorrow…

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Rower Pike Ups

At Home
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
200m Run
8 Burpees

Each round add 1 burpee. If you are unable to finish the total work in the 2 minutes, go back to the starting number and stay there through the end of the E2MOM.

B. 15-12-9 [For Quality]
Every 3 minutes complete a round. Rest reminder of the time.
DB Bench Press (50/35’s)
DB Bent Row (50/35’s)
Pike Ups

For part A. score is the highest number of Cal Row and Burpee Box Jump Overs you can get in 2 minutes.
Ex: 18, 14 Rx