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. Thruster 2-2-2-2-2
B. AMRAP 15 25 Toes to Bar 50 Burpees 75 Wall Balls (20/14 at 10/9ft)
Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx
And coming tomorrow…
AMRAP 20 20 Sit Ups 20 DB Box Step Ups (50/35)(24/20) 20 DB Snatch (50/35) 20/15 Calorie Row
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Push Press 3 x 5 @ 80%
B. Rep Rounds [10min cap] 3-6-9-12-15-18-21 Bar Facing Burpees Deadlift (185/125) (Rx+ 225/155)
Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+.
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.*Athletes must wear long socks to protect shins for climbing rope.
Post time for each WOD. If capped, add 1 sec for each rep not completed. Ex: 7:10, 6:42, 7:39 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…
5 Rounds [25min cap] 50ft Walking Lunge 50ft Leopard Crawl 15/12 Cal Row 12 DB Snatch (50/35) (Rx+ 70/50)
Post time for the WOD. Ex: 21:20 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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. For Time [16min cap] 21-15-9 Overhead Squats (95/65) Pull Ups (Rx+ C2B) 80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16 Min 1: 10 Rower Pike Ups Min 2: 15/12 Cal Row Min 3: Side Plank 20 sec Left/Right Min 4: Rest
Post time for WOD and sum of fewest reps for min 1 and 2 in EMOM. Ex: 12:20 Rx+, 25
And coming tomorrow…
A. Push Press 3 x 5 @ 80%
B. Rep Rounds [10min cap] 3-6-9-12-15-18-21 Bar Facing Burpees Deadlift (185/125) (Rx+ 225/155)
Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+.
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 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. EMOM 15 Min 1: Strict Handstand Push Ups Min 2: Handstand Walk Min 3: Rest
B. AMRAP 20 200m Run 3 Wall Walks 12 Box Jump Overs (24/20″)
Post total HSPU reps, total walking distance, and rounds for the AMRAP. 10m = 1 rep. Ex: 36, 145 ft, 7+21 Rx.
And coming tomorrow…
A. For Time [16min cap] 21-15-9 Overhead Squats (95/65) Pull Ups (Rx+ C2B) 80 Double Unders Each Round (Rx+ 150 reps)
B. EMOM 16 Min 1: 10 Rower Pike Ups Min 2: 15/12 Cal Row Min 3: Side Plank 20 sec Left/Right Min 4: Rest
Post time for WOD and sum of fewest reps for min 1 and 2 in EMOM. Ex: 12:20 Rx+, 25
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. Deadlift 5-4-3-2-5
B. AMRAP 9 20 Single Arm DB Overhead Lunges (50/35) (10/10) 40 Toes To Bar 20 Single Arm DB Overhead Lunges (50/35) (10/10) 40/30 Cal Row
Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 1+42 Rx
And coming tomorrow…
A. EMOM 15 Min 1: Strict Handstand Push Ups Min 2: Handstand Walk Min 3: Rest
B. AMRAP 20 200m Run 3 Wall Walks 12 Box Jump Overs (24/20″)
Post total HSPU reps, total walking distance, and rounds for the AMRAP. 10m = 1 rep. Ex: 36, 145 ft, 7+21 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- 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 3 sets max reps Rest 2 minutes between sets Cash Out: 50 Hollow Rocks
B. 3 Rounds [18min cap] 30 Air Squats 20 Kettlebell Swings (53/35) 30/20 Push Ups 10 Power Cleans (135/95)
Score is fewest reps of strict pull ups and time for the WOD. Ex: 9 strict, 11:35 Rx.
And coming tomorrow…
A. Deadlift 5-4-3-2-5
B. AMRAP 9 20 Single Arm DB Overhead Lunges (50/35) (10/10) 40 Toes To Bar 20 Single Arm DB Overhead Lunges (50/35) (10/10) 40/30 Cal Row
Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 1+42 Rx
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Pause Front Squat (2 second Pause) 2-2-2-2-2
B. AMRAP 12 18 Wallballs (20/14 to 10/9ft) 50 Double Unders 9 Deadlift (225/155)
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
And coming Saturday…
Cat’s Cradle Partner WOD AMRAP 20 400m Relay Run (200m each) 20/16 Cal Row 15 Hang Power Cleans (135/95) (Rx+ 165/115) 5 Devil’s Press (35/25’s) (Rx+ 50/35’s)
All the reps are team totals. 1 partner working at a time.
Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 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. Single Leg Kettlebell Deadlift 3 x 5/5
B. 10 Rounds [18min cap] 10 1-Arm Dumbbell Thrusters (35/25) (Rx+ 50/35) 12 Alt Single Leg V-Ups (Rx+ Alt Single Leg Toes to Bar)
Post time for the WOD. Ex: 10:49 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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 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)
3 Rounds For Time [21min cap] 12 Alternating DB Split Snatches (50/35) 12 Alternating DB Hang Clean and Split Jerk (50/35) 24 Toes to Bar 500/400m Row
