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- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. 4 Rounds [16min cap]
200m Run
10 DB Hang Power Clean (50’s/35’s) or Sprawl + Broad Jump
20 1-Arm DB Thruster (50/35) or Lateral Lunges

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

And coming tomorrow…

12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

At Home
12 Days of Fit-Mas Dumbbells Edition
1 DB Cluster (50’s/35’s)
2 Chair Dips
3 Low Object Jump Over
4 DB Front Rack Lunges (total reps)
5 Handstand Push Ups
6 DB Deadlifts
7 DB Weighted Straight Leg Sit Ups (50/35)
8 DB Bent Row
9 DB Swings (50/35)
10 Burpees
11 DB Goblet Squat (50/35)
12 Lateral Hop Over DB (R+L=1)

12 Days of Fit-Mas Bodyweight Edition
1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

CFM Holiday Schedule

Thursday 31st: Regular morning, modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Beck
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- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch
Work to a 1RM power snatch

B. AMRAP 10
3 Devil’s Press (35/20’s)
3 Pull Ups
6 Devil’s Press
6 Pull Ups
…continue by 3’s until cap

At Home
A. DB or PVC Power Snatch
4 sets of 3 reps for speed or as heavy as possible

B. AMRAP 10
3 Devil’s Press (35’s/20’s)
3 DB Hang Power Clean (35’s/20’s)
6 Devil’s Press
6 DB Hang Power Clean
…continue by 3’s until cap

Post snatch load and total reps for AMRAP. Ex: 190#, 94 Rx.

And coming tomorrow…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

At Home
A. 4 Rounds [16min cap]
200m Run
10 DB Hang Power Clean (50’s/35’s) or Sprawl + Broad Jump
20 1-Arm DB Thruster (50/35) or Lateral Lunges

Post time for the WOD. Ex: 10:10 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
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Back Squat
3 x 5 @ 80%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

At Home
A. Weighted Split Squats or Pistols
4 sets of 6/6

B. AMRAP 12
5 DB Bent Row (50’s/35’s)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

And coming tomorrow…

Partner WOD
AMRAP 20
40/30 Cal Row
35 Push Press (75/55)
30 Box Jumps (24/20)
25 Power Snatches (75/55)
20 Wallballs (20/14 to 10/9ft)

At Home
Partner WOD
AMRAP 20
400m Relay
35 Bowtie DB Push Press (50/35)
30 DB Lunges (50/35)
25 DB Alt Snatches (50/35)
20 1-Arm DB Thruster (50/35)

All Reps are team totals. One partner working at a time.

Post total rounds + repetitions. Ex: 3 + 20 Rx.

CFM Holiday Schedule

21st through 23rd: Modified midday only 12 pm class
Wednesday 23rd: Modified evening 3:30 pm open and 4:45 pm class
Thursday 24th and Friday 25th: CFM Closed
Saturday 26th: Regular schedule
Sunday 27th: 9 am Weightlifting 10:30 class

Thursday 31st: Modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
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- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch: 2-2-2-2-2 work ups (touch and go).

B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]
10 Toes to bar
10 Snatch (135/95)

Intermediate (95/65)
Scaled (65/45)

At Home
A. DB or PVC Power Snatch
5 sets of 4 reps as heavy as possible

B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]
10 DB Weighted Straight Leg Sit Up (50/35) or Straight Leg Raise + V-up
10 DB Snatch (50’s/35’s) or 1-Arm Burpee

Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.

And coming tomorrow…

A. Back Squat
3 x 5 @ 80%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

At Home
A. Weighted Split Squats or Pistols
4 sets of 6/6

B. AMRAP 12
5 DB Bent Row (50’s/35’s)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

At Home
A. EMOM 20
Min 1: 10 1-Arm Thrusters (50/35)
Min 2: 12 DB Pullover (50/35)
Min 3: 50ft Walking Lunge
Min 4: 12 DB Swings (53/35)

B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
8 Table Top Y-hold (15 sec hold) 4x/side “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.

And coming tomorrow…

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

At Home
A. DB Bent Rows
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 DB Deadlift (50’s/35’s) or Airplanes
45 DB Overhead Squat (50/35) or Squat Jumps
30 DB Shoulder to Overhead (50’s/35’s) or Push Ups

Intermediate = 95/65
Scaled = 75/55

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 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- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

“Miami Rain”
Level 2 (Rx)
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Level 1
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press (35/20’s)
20 Pull Ups

At Home
AMRAP 16M
40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35’s) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Burpee Broad Jump
20 Devil’s Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Burpee Airplane

Post reps completed for AMRAP. Ex: 243 Rx

And coming tomorrow…

A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

At Home
A. EMOM 20
Min 1: 10 1-Arm Thrusters (50/35)
Min 2: 12 DB Pullover (50/35)
Min 3: 50ft Walking Lunge
Min 4: 12 DB Swings (53/35)

B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
8 Table Top Y-hold (15 sec hold) 4x/side “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 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- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael

Workout of the Day (WOD)

“Tabata That!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

At Home
Tabata Single Leg Alt Lateral Hop (4/3ft) (R+L=1)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 5, 14, 8, 10, 24 = 61 Rx.

And coming tomorrow…

“Miami Rain”
Level 2 (Rx)
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Level 1
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Ring Rows
20 Devil’s Press (35/20’s)
20 Pull Ups

At Home
AMRAP 16M
40 Alt DB Snatches (50/35) or 1-Arm Sprawl
40 DB Bent Row (50/35’s) or Pulling Movement
30 DB Burpees (50/35’s) or Burpee Airplane
30 DB Hang Clean & Jerk (50/35’s) or Burpee Broad Jump
20 Devil’s Press (50/35’s) or Inverted Burpee
20 Reverse Devil’s Press (50/35’s) or Reverse Burpee Airplane

Post reps completed for AMRAP. Ex: 243 Rx