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)
“Front End” Rep Rounds For Time [20min cap] 21-18-15-12-9 Front squats Lateral Burpee Over Bar
Barbell Weight Each Round Scaled Men: 65/75/95/115/135 Women: 45/55/65/75/85
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. Power Clean 3-3-3-3-3
B. 4 Rounds [16 min cap] 30 Straight Leg Sit Ups 10 Strict Chin Ups 12 Dumbbell Push Press (50/35’s)
Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.
And coming tomorrow…
“Front End” Rep Rounds For Time [20min cap] 21-18-15-12-9 Front squats Lateral Burpee Over Bar
Barbell Weight Each Round Scaled Men: 65/75/95/115/135 Women: 45/55/65/75/85
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)
4 Rounds Min 1: 16 Cossack Squats (50/35) Min 2: 16 Weighted Straight Leg Sit Ups (50/35) Min 3: 16 DB Box Step Ups (50/35)(24/20) Min 4: 20 Russian Twists (50/35) (R+L=1) Min 5: 16 Box Jump Overs (24/20) Min 6: 16 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute. Ex: 18, 12, 16, 20, 20, 16 = 102 Rx
And coming Saturday…
Partner WOD For Time [24min cap] 30 Burpees Over the Bar Partner Medball Bear Hug 40 Deadlifts (225/135) Partner Rower Plank Hold 60 Wall Balls (20/14) Partner Deadlift Hold
90/70 Cal Row
60 Wall Balls (20/14) Partner Deadlift Hold 40 Deadlifts (225/135) Partner Rower Plank Hold 30 Burpees Over the Bar Partner Medball Bear Hug
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 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…
Brittany WODs a Marathon Partner WOD 4 Rounds [60 sec work : 10 sec transition] Min 1: 7m Shuttle Sprint Relay Min 2: 16 DB Box Step Ups (50/35)(24/20) Min 3: 10/7 Calorie Ski Relay Min 4: 24 Russian Kettlebell Swings (70/53) Min 5: 10/7 Calorie Bike Relay Min 6: 24 Sit Ups Min 7: 10/7 Calorie Row Relay
[32:40min Total Time]
1 partner working at a time. All reps are team totals.
Post total of fewest reps completed in each minute. Ex: 18, 16, 15, 24, 22, 25, 20 = 140 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. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
And coming tomorrow…
4 Rounds Min 1: 16 Cossack Squats (50/35) Min 2: 16 Weighted Straight Leg Sit Ups (50/35) Min 3: 16 DB Box Step Ups (50/35)(24/20) Min 4: 20 Russian Twists (50/35) (R+L=1) Min 5: 16 Box Jump Overs (24/20) Min 6: 16 1-Arm DB Snatch (50/35)
Post total of fewest reps completed in each minute. Ex: 18, 12, 16, 20, 20, 16 = 102 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. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.
B. 4 Rounds In 2 minutes complete… 9 Deadlift 7 Power Clean (m = 95/115/155, w = 65/85/105)* 5 Push Jerk Then in the remaining time… AMRAP Toes to Bar Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
And coming tomorrow… Bring-A-Friend Day!!
A. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
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. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.
B. 4 Rounds In 2 minutes complete… 9 Deadlift 7 Power Clean (m = 95/115/155, w = 65/85/105)* 5 Push Jerk Then in the remaining time… AMRAP Toes to Bar Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
Post max load for Power Clean and total toes to bar completed. Ex: 185#, 62 L2.
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. E4MOM 16 3 Deadlift 30 sec Handstand Hold 5-8 Weighted Pull Ups Rest remainder of the time
B. 4 Rounds [12min cap] 75 Double Unders 15 Ground to Overhead (75/55)
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
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)
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Foundation Division 8 Thrusters or Squats (15/10# Dumbbells) 6 Ring Rows 11 Step Ups (20/16″) 400m Walk or Medball Carry (20/14)
Additional Scaling Options: Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1 Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster. Can be modified to Dumbbell Thruster Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12” Box Jumps will be step downs only
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. 3 Rounds [24min cap] 100 Double Unders 21 Chest to Bar Pull Ups 100 Double Unders 21 Overhead Squats (95/65)
B. Banded Hip Stretches
Post time for the WOD. Ex 18:10 Rx
And coming tomorrow…
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
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)
EMOM 20 Min 1: 4 Front Squats (@ 75% 1RM) Min 2: Parallette Pike Handstand Push Ups Min 3: Box Jump Overs (24/20) Min 4: Kettlebell Swings (53/35) Min 5: Rest
Post load for squats and fewest reps completed in each minute. Ex: 4 at 275#, 12, 15, 24 Rx
And coming tomorrow…
A. 3 Rounds [24min cap] 100 Double Unders 21 Chest to Bar Pull Ups 100 Double Unders 21 Overhead Squats (95/65)
