6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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
Workout of the Day (WOD)
A. Front Squat 4 x 4 @ 80%
B. AMRAP 15 15/12 Calorie Row 12 Kettlebell Swings (53/35) 9 Goblet Squats (53/35) 6 Bar Muscle Ups
Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
And coming tomorrow…
A. AMRAP 8 5 Hang Power Snatches (55% 1RM) 5 Overhead Squats 30 Double Unders
B. Handstand Hold Practice EMOM 12 (30 sec work: 30 sec rest) Min 1: Freestanding Handstand Hold (or progression) Min 2: Handstand Hold (or progression) Min 3: Rest
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Strict Pull Ups (Rx+ C2B) 1 set max reps Rest 3 minutes 1 set max reps
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
On a running clock, in 14 minutes complete for time: 12-9-6-3 [7min cap] Devil’s Press (50’s/35’s) Burpee Box Jump Overs (24/20) At the 7 minute mark with the remaining time 1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
And coming Saturday…
Partner WOD “Fire Swamp” AMRAP 20 100/80 Cal Row 50 DB Box Step Over (50/35)(24/20) 100 Toes to Bar
1 partner working at a time. All the reps are team totals. Partition the reps anyway.
Post total reps completed. Ex: 320 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
For time: [22min cap] Buy In: 567m Run 3 Rounds 200m KB Farmer Carry (53’s/35’s) 250/200m Row 40 Mountain Climbers (R+L=1) 20 Wallballs (20/14 to 10/9ft)
Post time for the WOD. Ex: 17:20 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Patrick 6:00p: All Levels CrossFit- Patrick 7:00p: Weightlifting- David
Workout of the Day (WOD)
2 Rounds [20min cap] 50 AbMat Sit Ups 40 Wall Balls (20/14) 30 Toes To Bar 20 Dumbbell Squats (50’s/35’s)
Post time for the WOD. Ex: 15:20 Rx
And coming tomorrow…
On a running clock, in 14 minutes complete for time: 12-9-6-3 [7min cap] Devil’s Press (50’s/35’s) Burpee Box Jump Overs (24/20) At the 7 minute mark with the remaining time 1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4MOM for 16min 200m Run 50 Double Unders 5 Ring Muscle Ups
Record time to complete slowest round Ex: 2:32 Rx
And coming tomorrow…
2 Rounds [20min cap] 50 AbMat Sit Ups 40 Wall Balls (20/14) 30 Toes To Bar 20 Dumbbell Squats (50’s/35’s)
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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
Workout of the Day (WOD)
A. Squat Waves E3MOM 18 Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 75% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 80% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest) Min 1: Dead Hang L-sit Hold Min 2: Reverse Plank Hold Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300
And coming tomorrow…
A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4MOM for 16min 200m Run 50 Double Unders 5 Ring Muscle Ups
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
“Miami Rain” 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
Intermediate AMRAP 16 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled AMRAP 16 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
And coming tomorrow…
A. Squat Waves E3MOM 18 Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 75% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 80% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest) Min 1: Dead Hang L-sit Hold Min 2: Reverse Plank Hold Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. 3 Sets AMRAP 4 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the 3 sets. Ex: 10+10 Rx.
And coming Saturday…
Partner WOD [25 Minute Time Cap]: “U-haul” 5 Rounds 200 Meter Run (each) + 14 Deadlift (50% 1RM) 90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.
Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.
Post time for team to complete all 5 rounds. Ex: 18:34 @ 215# Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
And coming Sunday…
A. 5 Rounds [12min cap] 14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) 20/15 Push Ups
B. Banded Hip/Shoulder Stretches Banded Lat Banded Pec Banded Samson Banded Pigeon
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Patrick 6:00p: All Levels CrossFit- Patrick 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Handstands In 10 minutes practice handstand hold progressions.
B. 2 Rounds [24min cap] 1000/800m Row 25 Med Ball Sit Ups (20/14) 25 Burpees 25 GHD Sit Ups 25 Kettlebell Swings (70/53)
Post time for the WOD. Ex: 21:10 Rx.
And coming tomorrow…
A. 3 Sets AMRAP 4 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the 3 sets. Ex: 10+10 Rx.
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat 5 x 3 @ 75% Rest 3 minutes between sets
B. EMOM 15 Min 1: 16/12 Calorie Row Min 2: 20 Alt Dumbbell Snatches (50/35) Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM. Ex: 255#, 16,20,30 Rx
And coming tomorrow…
A. Handstands In 10 minutes practice handstand hold progressions.
B. 2 Rounds [24min cap] 1000/800m Row 25 Med Ball Sit Ups (20/14) 25 Burpees 25 GHD Sit Ups 25 Kettlebell Swings (70/53)
