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
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
