WOD

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)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

And coming tomorrow…

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

Today’s schedule

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. Partner WOD
For Time [28min cap]
100/80 Cal Row
75 Wall Balls (20/14 at 10/9ft)
50 Pull Ups
25 Squat Cleans (165/110)
50 Pull Ups
75 Wall Balls (20/14 at 10/9ft)
100/80 Cal Row

1 partner working at a time. All reps are team totals. Partners may partition the reps any way.

B. Banded stretch cool down

Post the time for the WOD. Ex: 22:22

And coming tomorrow…

A. AMRAP 16
4 Devil’s Press (35’s/25’s)
32 Double Unders

B. E3MOM 9
5/5 KB Farmer’s Step Up (53’s/35’s at 20/16″)
15 Russian Plate Twists (45/35)

Post rounds completed for AMRAP Ex: 10+2 Rx

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

And coming tomorrow…

A. Partner WOD
For Time [28min cap]
100/80 Cal Row
75 Wall Balls (20/14 at 10/9ft)
50 Pull Ups
25 Squat Cleans (165/110)
50 Pull Ups
75 Wall Balls (20/14 at 10/9ft)
100/80 Cal Row

1 partner working at a time. All reps are team totals. Partners may partition the reps any way.

B. Banded stretch cool down

Post the time for the WOD. Ex: 22:22

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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)

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)

Post time for the WOD. Ex: 9:20 Rx

And coming tomorrow…

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

Today’s schedule

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: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

Partner WOD
Chippy Chipperooski
AMRAP 20
90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Raises after EACH movement]*

1 partner working at a time. All reps are team totals and teams may partition the reps any way.
*(Rx+ = 20 T2B)

Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx

And coming tomorrow…

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 4R/4L
-Increase weight at your progression

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

And coming tomorrow…

Partner WOD
Chippy Chipperooski
AMRAP 20
90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Raises after EACH movement]*

1 partner working at a time. All reps are team totals and teams may partition the reps any way.
*(Rx+ = 20 T2B)

Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx