6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 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
Workout of the Day (WOD)
A. Back Squat 20min work to 1RM
B. EMOM 15 Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50) Min 3: Rest
Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.
And coming tomorrow…
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)
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. For Time [16min cap] 4 Rounds 15 V-Ups 15 Pull Ups 15 Kettlebell Swings (53/35) 60 Double Unders
B. EMOM 9 Min 1: 10 Burpees (1ft target) Min 2: 20 Bicycles (R+L=1) Min 3: 30 sec Elbow Plank
Post time for WOD. Ex: 11:20 Rx
And coming tomorrow…
A. Back Squat 20min work to 1RM
B. EMOM 15 Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50) Min 3: Rest
Post load for squat and fewest reps in EMOM. Ex: 425#, 21, 22 Rx.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
All the reps are team totals. 1 partner working at a time. Partners may partition the reps any way expect athletes must complete a minimum of 5 burpees before switching. Partners may alternate Wall Ball reps and may alternate Box Jump reps.
Post time for the WOD. Ex: 22:10 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
A. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=2) -2 min rest- Kettlebell Deadlifts (53/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 18, 12, 9 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Jeannette 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- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Michael 8:00p: Weightlifting- David
Workout of the Day (WOD)
Partner WOD AMRAP 20 Cal Row 20 Kettlebell Sumo Deadlift High Pulls (70/53) 200m Run (together) 30 Straight Leg Sit Ups
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. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD AMRAP 20 Cal Row 20 Kettlebell Sumo Deadlift High Pulls (70/53) 200m Run (together) 30 Straight Leg Sit Ups
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 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
Workout of the Day (WOD)
For Time [15min cap] 10 Devils Press (35/25’s) 400m Run 20 Double DB Snatch 400m Run 30 Double DB Hang Clean & Jerk 400m Run
Post time for the WOD. Ex: 10:25 Rx.
And coming tomorrow…
A. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
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- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Cleans E2MOM 12 Pause Clean (Pause at position 1 from the ground each rep; Touch & Go) 3-3 Hang Clean (position 2) 3-2-1-1 Add weight each set
B. AMRAP 15 3 Bar Muscle Ups 5 Squat Cleans (155/105) 7 Box Jumps (30/24)
Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 Rx
And coming tomorrow…
For Time [15min cap] 10 Devils Press (35/25’s) 400m Run 20 Double DB Snatch 400m Run 30 Double DB Hang Clean & Jerk 400m Run
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Adam 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- Michael
Workout of the Day (WOD)
A. Snatch Complex E3MOM [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set
B. 4 Rounds [10min cap] 5 Hang Power Snatches (115/75)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
And coming Saturday…
Got Your Back Partner WOD 3 Rounds [30min cap] 20 Alternating Clean & Jerks (155/105) 20 Burpees while partner holds bar at deadlift hang 20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack 20 Burpees while partner holds bar overhead
Post time for the WOD. Ex: 22:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
A. Bench Press 1-1-1-1-1
B. AMRAP 5 20 Box Jumps (24/20) 20 Push Ups -2 min rest- AMRAP 5 15 KB Sumo Deadlift High Pull (70/53) 15 Toes to Bar -2 min rest- AMRAP 5 10 Power Clean (135/95) 10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 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: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
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- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. E3MOM 12 Min 1: 5 Back Squat (78% of 1RM) Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips) Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
B. Partner WOD For Time: [12min cap] 50 Kettlebell Swings (70/53) 400m Run Together 50 Burpee Box Jump Over (24/20)
All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run together for 400m.
Post load for squat and time for the WOD. Ex: 305#, 8:50 Rx.
