Gavin and Glenn warming up overhead squat position
Today’s schedule
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 5-3-2-1-1-1
B. AMRAP 4 8 Bar Facing Burpees 15 Air Squats 30 Double Unders Rest 1 minute Repeat AMRAP 4 continuing where you left off.
Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.
And coming tomorrow…
A. Push Press 3-2-2-1-1-1
B. 3 Rounds Not For Time 8/8 Alt Dumbbell Curls 10 Dumbbell Overhead Tricep Extension 8/8 Half Kneeling Landmine Press Cash Out: 2 min Elbow Plank Hold
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. Pull Ups 1 set of max reps strict (Rx+ C2B) Rest 4 minutes 1 set of max reps kipping (not butterfly) (Rx+ C2B)
B. EMOM 20 Min 1: 200m Run Min 2: 30sec Chin Over Bar Hold Min 3: 20 Jump Lunges Min 4: 30 sec Handstand Hold
Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference. Ex: 9, 18 Rx+, 49 – 47 = 2 Rx
And coming tomorrow…
A. Deadlift 5-3-2-1-1-1
B. AMRAP 4 8 Bar Facing Burpees 15 Air Squats 30 Double Unders Rest 1 minute Repeat AMRAP 4 continuing where you left off.
Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 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- Patrick 6:00p: All Levels CrossFit- Patrick
Workout of the Day (WOD)
A. Snatch + Overhead Squat 5 x 1+1
B. 3 Rounds [20min cap] 400m run 15 Burpees 100 Double Unders 15 Overhead Squats (120/85)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
And coming Saturday…
Clean of the Crop Teams of 3 For Time 100 Power Clean & Jerks (135/95)
Athlete 1 15/12 Calorie Row 10 Toes to Bar
Athlete 2 Wall Ball Bear Hug Hold (20/14) (must stand the whole time with wall ball hugged against chest)
Athlete 3 Work through C&J
Athletes rotate spots every time one finishes the Couplet. If wall ball is set down, all athletes must STOP until wall ball is picked back up. Athlete 3 can only start C&J once 1 and 2 have started
Post time for WOD. Ex: 17:11 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Adam 11:45a: Yoga- Michael
And coming Sunday…
A. Mixed Carry Front Rack Carry + Suitcase Carry 4 x 100m (change KB position at 50m mark, and add weight each round)
B. 2 Rounds [20min cap] 15 Hand Release Push Ups 20 Medball Over Bar (20/14) 15 Hand Release Push Ups 800m Run with Medball Ball
Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
6:00a: All Levels CrossFit- Adam 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)
Partner WOD AMRAP 24 20 Partner Med Ball Sit Ups (20/14) 20 Burpees** 20 Sumo Deadlift High Pull (53/35) 50/40 Cal Row
1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.
Post rounds and reps for the WOD. Ex: 4+24 Rx
And coming tomorrow…
A. Snatch + Overhead Squat 5 x 1+1
B. 3 Rounds [20min cap] 400m run 15 Burpees 100 Double Unders 15 Overhead Squats (120/85)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Cameron 1:00p: Open Gym- Cameron 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
“Windfall” 4 Rounds For Time [22min cap] 20 Shoulder to Overhead 15 Front Squats 20 Box Jump Overs (24/20″)
Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx
And coming tomorrow… Bring-A-Friend Day!
Partner WOD AMRAP 24 20 Partner Med Ball Sit Ups (20/14) 20 Burpees** 20 Sumo Deadlift High Pull (53/35) 50/40 Cal Row
1 Partner working at a time. All reps are team total. Partition the rounds and reps anyway **except one partner must do a minimum of 5 burpees before switching.
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. Speed Step 3 sets of max speed step in 1 minute Rest 3 minutes between efforts
B. E5M x 4 Rounds 10/10 KB Hang Snatch (53/35) 20 Wallball (20/14) to 10/9ft 20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.
And coming tomorrow…
“Windfall” 4 Rounds For Time [22min cap] 20 Shoulder to Overhead 15 Front Squats 20 Box Jump Overs (24/20″)
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 Press 3-3-3-3 increasing weight
B. 5 Rounds [15min cap] 3 Deadlift (275/185) 9 DB Power Clean (50’s/35’s) 15 Burpees
Post load for press and time for the WOD. Ex: 160#, 9:10 Rx.
And coming tomorrow…
A. Speed Step 3 sets of max speed step in 1 minute Rest 3 minutes between efforts
B. E5M x 4 Rounds 10/10 KB Hang Snatch (53/35) 20 Wallball (20/14) to 10/9ft 20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 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. Push Press 4 sets of 3 reps every 5 minutes. (85% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest) Station 1: 15/12 Calorie Row Station 2: 12 Burpee Box Jumps (24/20) Station 3: 9 Clean & Jerks (135/95)
Post load for press and fewest reps completed in a minute at each station for the WOD. Ex: 225#, 15, 8, 8 Rx
And coming Saturday…
Partner WOD [28 Minute Time Cap] 50-40-30-20-10 Thrusters (75/55) (Rx+ 95/65) 100-80-60-40-20 Double-unders** 400m Run (200m relay)
**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.
1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.
Post times to complete. Ex: 23:30 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. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions. Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.
B. 2 Rounds EMOM: Min 1: 15/12 Calorie Row Min 2: 1 Round Cindy (Rx+ = C2B) Min 3: 30 Mountain Climbers (R+L=1) Min 4: Rest Min 5: 1 Round Cindy (Rx+ = C2B) Min 6: 15 Kettlebell Swings (53/35) Min 7: 25 Situps Min 8: Rest
Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.
1 round of EMOM 8 minutes has 145/142 reps. 1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps **Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps
Post total reps pullups in part A. and total reps from EMOM. Ex: 82 Rx, 365 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. Scap Jacked 2 Rounds For Quality 10 Power Slide 10 Knuckle Push Up Hand Release 10 Snow Angles 10 Upper Wing Raise 10 Lower Wing Raise 10 ATYT-Raise
B. AMRAP 14 14 Pistols 14 Toes to Bar
Post rounds and reps for the AMRAP. Ex: 8+20 Rx
And coming tomorrow…
A. Push Press 4 sets of 3 reps every 5 minutes. (85% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest) Station 1: 15/12 Calorie Row Station 2: 12 Burpee Box Jumps (24/20) Station 3: 9 Clean & Jerks (135/95)
Post load for press and fewest reps completed in a minute at each station for the WOD. Ex: 225#, 15, 8, 8 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. Muscle Snatch + Power Snatch 5 x (2 + 1) -Increasing weight each set -Start at 50% 1RM power snatch -Finish at 65-70%
B. AMRAP 4 15 Power Snatches (75/55) 15 Chest to Bar Pull Ups Rest 4 minutes AMRAP 4 10 Power Snatches (75/55) 10 Chest to Bar Pull Ups Rest 4 minutes AMRAP 4 5 Power Snatches 5 Chest to Bar Pull Ups
Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx
And coming tomorrow…
A. Scap Jacked 2 Rounds For Quality 10 Power Slide 10 Knuckle Push Up Hand Release 10 Snow Angles 10 Upper Wing Raise 10 Lower Wing Raise 10 ATYT-Raise
