WOD

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Push Press
4-4-4-4

B. AMRAP 12
21 Kettlebell Swings (53/35)
14 Goblet Hold Reverse Lunges
7 Push Jerks (155/105)

At Home
A. DB Push Press or Handstand Push Ups
4 sets of 6-10 reps. Rest 3 minutes between sets.

B. AMRAP 12
21 DB Swings (50/35) or Broad Jumps
14 Goblet Hold Reverse Lunges or 28 Jumping Lunges
7 DB Push Jerks (50’s/35’s) or 14 Push Ups

Post load for press and rounds and reps for the AMRAP. Ex: 215#, 6+21 Rx

And coming tomorrow…

A. E2MOM 8
(4 Rounds)
20 Sit Ups
2 Snatches (80% of 1RM)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Toes to Bar
10 Power Snatch (95/65)

At Home
A. E2MOM 8
(4 Rounds)
20 Sit Ups
2/2 DB Squat Snatches (50/35) or 5 PVC Snatch (w/ 3 sec hold in squat)
Rest the reminder of the 2 minutes when finished early

B. 3 Rounds [14min cap]
45 Double Unders
15 Straight Leg Raises
12 Alt DB Snatch (50/35) or 1-arm Sprawl

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [9min cap]
750m Row
50 Double Unders
25 Pull Ups
12 Squat Cleans (155/105)
Rest 2 minutes
For Time [9min cap]
12 Squat Cleans
25 Pull Ups
50 Double Unders
750m Row

B. Banded stretch cool down

At Home
A. For Time [9min cap]
600m Run
50 Double Unders
25 DB Bent Row (50’s/35’s) or Pulling Movement
12 DB Squat Cleans (50’s/35’s) or Reverse Burpees
Rest 2 minutes
For Time [9min cap]
12 DB Squat Cleans (50’s/35’s) or Reverse Burpees
25 DB Bent Row (50’s/35’s) or Pulling Movement
50 Double Unders
600m Run

Post the time for each WOD. Ex: 7:20, 7:49 Rx.

And coming tomorrow…

A. Push Press
4-4-4-4

B. AMRAP 12
21 Kettlebell Swings (53/35)
14 Goblet Hold Reverse Lunges
7 Push Jerks (155/105)

At Home
A. DB Push Press or Handstand Push Ups
4 sets of 6-10 reps. Rest 3 minutes between sets.

B. AMRAP 12
21 DB Swings (50/35) or Broad Jumps
14 Goblet Hold Reverse Lunges or 28 Jumping Lunges
7 DB Push Jerks (50’s/35’s) or 14 Push Ups

Post load for press and rounds and reps for the AMRAP. Ex: 215#, 6+21 Rx

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift
5-5-5-5

B. 3 Rounds [15min cap]
400m Run
15 Bar Over Burpees
9 Clean & Jerk (115/75)

At Home
A. Single Leg Double DB Deadlift
4 sets of 5/5. Complete 1 set every 4 minutes.

B. 3 Rounds [15min cap]
400m Run
15 Burpee Over Dumbbell or Burpee over Towell
9 DB Clean & Jerk (50’s/35’s) or 6 Inverted Burpees

Post load for deadlift and time for the WOD. Ex: 395#, 10:45 Rx

And coming tomorrow…

“Windfall”
4 Rounds For Time [22min cap]
20 Shoulder to Overhead
15 Front Squats
20 Box Jump Overs (24/20″)

Barbell Weight
Round 1: 135/95
Round 2: 155/105
Round 3: 175/125
Round 4: 205/145

At Home
Rep Rounds For Time [22min cap]
20-30-40-50 DB Shoulder to Overhead (50’s/35’s) or Push Ups
15-25-35-45 DB Front Squats (50’s/35’s) or Jumping Squats
20 Box Jump Overs (24/20″) or Jump Over Low Object

Post time for the WOD or rounds and reps completed. Ex: 3+24 Rx

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Ellen
12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. Strict Press
10-8-6-4-2

B. 2 Rounds [15min cap]
12 Power Snatch (95/65)
12 Bar Over Burpees
12 Bar Muscle Ups
12 Bar Over Burpees

At Home
A. DB Strict Press or Handstand Pushups
5 sets of 5-8 reps

B. 2 Rounds [15min cap]
12 Alt DB Snatch (50/35) or Star Jumps
12 Lateral Burpee Over DB or Burpee
12 DB Bent Row or Pulling Movement
12 Dips
12 Lateral Burpee Over DB or Burpee

Post time for the WOD. Ex: 12:10 Rx

And coming tomorrow…

For Time [20min cap]
100-80-60-40-20
Double Unders
30-25-20-15-10
Med Ball Sit Ups (20/14)
Hand Release Push Ups

At Home
For Time [20min cap]
100-80-60-40-20
Double Unders or Penguins
30-25-20-15-10
DB Weighted Sit Ups (35/25) or V-Ups
Hand Release Push Ups

Post time to complete the WOD. Ex: 14:10 Rx.

Today’s schedule

5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Ellen
7:30a: All Levels CrossFit- Ellen
8:45a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 20
Min 1: 8 DB Thrusters (50/35’s)
Min 2: 8 DB Box Step Ups (50/35’s)(24/20)
Min 3: 15/12 Calorie Row (Rx+ 18/15)
Min 4: Rest

At Home
EMOM 20
Min 1: 8 DB Thrusters (50/35’s) or Squat Jumps
Min 2: 8 DB Box Step Ups (50/35’s)(24/20) or Step Ups
Min 3: 12 DB Power Clean (50/35’s) or Mountain Climbers
Min 4: Rest

Score is fewest reps completed each minute.
Ex: 8,8,15 Rx.

And coming tomorrow…

A. Strict Press
10-8-6-4-2

B. 2 Rounds [15min cap]
12 Power Snatch (95/65)
12 Bar Over Burpees
12 Bar Muscle Ups
12 Bar Over Burpees

At Home
A. DB Strict Press or Handstand Pushups
5 sets of 5-8 reps

B. 2 Rounds [15min cap]
12 Alt DB Snatch (50/35) or Star Jumps
12 Lateral Burpee Over DB or Burpee
12 DB Bent Row or Pulling Movement
12 Dips
12 Lateral Burpee Over DB or Burpee

Post time for the WOD. Ex: 12:10 Rx

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Carlie
6:00p: Zoom CrossFit– Carlie
7:15p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E2MOM 12
Clean Complex
1 Power Clean + 1 Hang Clean

B. E4MOM 16
15 Bar Facing Burpees
10 Pull Ups (Rx+ C2B)
5 Squat Cleans @ 70% Part A.
Rest reminder of the 4 minutes

At Home
A. E2MOM 12
DB or PVC Clean Complex
1 Power Clean + 1 Hang Clean

B. E4MOM 16
15 DB Facing Burpees or Line Facing Burpees
10 DB Bent Row or Pulling Movement
5 DB Squat Cleans (50’s/35’s)

Record weight for complex and slowest time for the EMOM.
Ex: 245#, 2:15 Rx+ at 175#

And coming tomorrow…

“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)

At Home
For Time [18min cap]
40 Alt DB Snatch (50/35) or 1-arm Sprawl
40 Straight Leg Raises
30 2-DB Box Step Overs (50’s/35’s) at 24/20″ or 60 Jumping Lunges
30 Straight Leg Raises
20 DB Hang Power Cleans (50’s/35’s)* or 20 Burpee Broad Jumps
20 Straight Leg Raises
10 DB Hang Power Snatch (50’s/35’s)* or 10 Inverted Burpees
10 Straight Leg Raises
*(Rx+ 70’s/50’s)

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

Today’s schedule

5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

AMRAP 20
40/32 Cal Row
40 Hand Release Push Ups
400m Run
40 Straight Leg Sit Ups
30/24 Cal Row
30 Hand Release Push Ups
300m Run
30 Straight Leg Sit Ups
20/16 Cal Row
20 Hand Release Push Ups
200m Run
20 Straight Leg Sit Ups
10/8 Cal Row
10 Hand Release Push Ups
100m Run
10 Straight Leg Sit Ups

At Home
AMRAP 20
120-100-80-60 Double Unders
40-30-20-10 Hand Release Push Ups
400-300-200-100m Run
40-30-20-10 Straight Leg Sit Ups

Post rounds and reps for the AMRAP (Each movement = 1 round). The AMRAP has 16 rounds before repeating. Ex: 13+8 Rx

And coming tomorrow…

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

At Home
A. E3MOM 15
3/3 DB Squat Snatch or 6 PVC Squat Snatch

B. 4 Rounds [15min cap]
100m Run
8 DB Overhead Squats Right Arm (50/35) or 15 Air Squats
100m Run
8 DB Overhead Squats Left Arm (50/35) or 15 Air Squats

Post load for snatch and time for the WOD. 220#, 11:20 Rx