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)
AMRAP 8 10 DB Box Step Overs (50/35’s)(24/20) 15/12 Cal Row -8min Rest- AMRAP 8 10 DB Thrusters (50/35’s) 15/12 Cal Row
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.
And coming tomorrow…
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.
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- 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. Clean Complex E3MOM [12min] Power Clean + Front Squat + Squat Clean 4 x 2+2+1 Increasing weight each set
B. AMRAP 12 9 Hang Power Cleans (115/75) 12 Pull Ups 15 Sit Ups
Post load for clean complex and rounds for AMRAP. Ex: 245#, 7+14 Rx
And coming tomorrow…
AMRAP 8 10 DB Box Step Overs (50/35’s)(24/20) 15/12 Cal Row -8min Rest- AMRAP 8 10 DB Thrusters (50/35’s) 15/12 Cal Row
Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 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- Adam 5:00p: All Levels CrossFit- Adam 6:00p: All Levels CrossFit- Adam
Workout of the Day (WOD)
A. Dumbbell Carries 2 x 200m Walk 50m – Left DB Overhead, Right DB at Waist 50m – Left DB at Waist, Right DB Overhead 50m – Both DB’s at Front Rack 50m – Both DB’s Overhead
B. For Time [24min cap] Buy In: 400m Run 500m Row 8 Rounds 3 Wall Walks 9 Kettlebell Swings (53/35) 12 Wall Balls (20/14) Cash Out: 500m Row 400m Run
Post time for the WOD. Ex: 19:40 Rx
And coming Saturday…
Thor & Gorr 5 Rounds 50-ft 1-Arm Dumbbell Overhead Lunge (50/35) 12 Power Clean (155/105) 16 Bar Over Burpees
After each round partners will battle together to complete each of the following: Round 1: 200m Farmer Carry (105’s/70’s and 70’s/53’s) Round 2: 60/45 Cal Bike and 40/30 Cal Ski Round 3: 50 Sledgehammer (16/10) and 50 Air Squats Round 4: 20 Tire Flips and 40 Tire Jump Throughs Round 5: 200m Sled Push (Partner)
All reps are team totals. 1 partner working at a time.. Reps may be partitioned any way. After completion of each round,, the team will complete a battle together (working at the same time) and advance to the next round. [30 minute time cap].
Post time to complete WOD. Ex: 22:44 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/DB Row Bench Press 3-3-3-3-3 Single Arm DB Row 5 x 8/8 *Superset Bench and DB row
B. AMRAP 16 10 Push Ups 15 Air Squats 20 KBS (53/35) 100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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)
A. Power Clean 4 sets of 3 reps 80% of 1RM Rest 3 minutes between sets
B. For Time [15min cap] 25 Burpees 25 Push Press (95/65) 25 V-Ups 150 Double Unders 25 V-Ups 25 Push Press 25 Burpees
Post load for clean and time for WOD. Ex: 215#, 13:10 Rx.
And coming tomorrow…
A. Dumbbell Carries 2 x 200m Walk 50m – Left DB Overhead, Right DB at Waist 50m – Left DB at Waist, Right DB Overhead 50m – Both DB’s at Front Rack 50m – Both DB’s Overhead
B. For Time [24min cap] Buy In: 400m Run 500m Row 8 Rounds 3 Wall Walks 9 Kettlebell Swings (53/35) 12 Wall Balls (20/14) Cash Out: 500m Row 400m Run
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)
Wedding WOD With a Partner on a 20:00 clock: Buy In: 20 x 22m Shuttle Runs (down & back = 1) alternate every 5 reps
Directly into… 3 Rounds: 3 Rope Climbs* 3 x 11ft Handstand Walk OR 3 Wall Walks** While 1 partner works, the other partner *Holds Pistol Squat OR Wall Squat **Hangs from Bar or Rings
AMRAP for the remainder of the time: 7 Pistols 7/7 Lunges 7 KB Swings (53/35) 7 Vault Over Wall (48in)
All rounds and reps are team totals. 1 partner working at a time. Partners may partition the AMRAP anyway.
Score rounds + reps completed in the AMRAP. Ex: 7+14 Rx
And coming tomorrow…
A. Power Clean 4 sets of 3 reps 80% of 1RM Rest 3 minutes between sets
B. For Time [15min cap] 25 Burpees 25 Push Press (95/65) 25 V-Ups 150 Double Unders 25 V-Ups 25 Push Press 25 Burpees
Post load for clean and time for WOD. Ex: 215#, 13:10 Rx.
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. E3MOM12 Min 1: 5 Back Squat (75% of 1RM) Min 2: 8-12 Push Ups Min 3: 5-8 Strict Chin Ups
B. 3 Rounds [18min cap] 400m Run 25 Toes to Bar 9 Double DB Snatch (35/25’s)
Post load for squats and time for the WOD. Ex: 325#, 12:11 Rx.
And coming tomorrow…
Wedding WOD With a Partner on a 20:00 clock: Buy In: 20 x 22m Shuttle Runs (down & back = 1) alternate every 5 reps
Directly into… 3 Rounds: 3 Rope Climbs* 3 x 11ft Handstand Walk OR 3 Wall Walks** While 1 partner works, the other partner *Holds Pistol Squat OR Wall Squat **Hangs from Bar or Rings
AMRAP for the remainder of the time: 7 Pistols 7/7 Lunges 7 KB Swings (53/35) 7 Vault Over Wall (48in)
All rounds and reps are team totals. 1 partner working at a time. Partners may partition the AMRAP anyway.
Score rounds + reps completed in the AMRAP. Ex: 7+14 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- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Jeannette 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. For Time [14min cap] 50′ Handstand Walk 21 C2B Pull Ups* 50′ Handstand Walk 15 C2B Pull Ups 50′ Handstand Walk 9 C2B Pull Ups 50′ Handstand Walk *(Rx+ 12-9-6 Bar Muscle Ups)
B. E2MOM 8 8-6-4-2 Clusters (Increase weight each round) 20 Straight Leg Sit Ups
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
And coming Saturday…
Captain America Partner WOD 20 Minute AMRAP 4 Jab-jab-cross-elbow-elbow-knee-knee 6 Archer Pull Ups (3 per side alt) 8 Overhead Walking Lunges with plate (45/35) 200m run 20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round). Ex: 9+8 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 5-5-5-5-5
B. EMOM 16 Min 1: 10 DB Deadlift (50’s/35’s) Min 2: 10 DB Front Squat (50’s/35’s) Min 3: 12/9 Calorie Row Min 4: Rest
Post weight for heaviest weight for bench press and lowest reps completed for the EMOM Ex. 235#, 10-10-12 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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)
4 Rounds In a 5 minute window complete 500/400m Row 6 Burpee Box Jump Overs (24/20)* 400m Run
Rest 3 minute between rounds
*Rx+ = 10 reps
Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx
And coming tomorrow…
A. For Time [14min cap] 50′ Handstand Walk 21 C2B Pull Ups* 50′ Handstand Walk 15 C2B Pull Ups 50′ Handstand Walk 9 C2B Pull Ups 50′ Handstand Walk *(Rx+ 12-9-6 Bar Muscle Ups)
B. E2MOM 8 8-6-4-2 Clusters (Increase weight each round) 20 Straight Leg Sit Ups
Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#
6:00a: All Levels CrossFit- Jeannette 7:00a: All Levels CrossFit- Jeannette 8:00a: Open Gym- Jeannette 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. E3MOM 15 Min 1: 5 Back Squat (73% of 1RM) Min 2: 5-8 Strict Pull Ups Min 3: 5-8 Strict Ring Dips
