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- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
On a running clock, in 14 minutes complete for time: 12-9-6-3 [7min cap] Devil’s Press (50’s/35’s) Burpee Box Jump Overs (24/20) At the 7 minute mark with the remaining time 1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
And coming Saturday…
Partner WOD “Fire Swamp” AMRAP 20 100/80 Cal Row 50 DB Box Step Over (50/35)(24/20) 100 Toes to Bar
1 partner working at a time. All the reps are team totals. Partition the reps anyway.
Post total reps completed. Ex: 320 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…
For time: [22min cap] Buy In: 567m Run 3 Rounds 200m KB Farmer Carry (53’s/35’s) 250/200m Row 40 Mountain Climbers (R+L=1) 20 Wallballs (20/14 to 10/9ft)
Post time for the WOD. Ex: 17:20 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- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. 3 Sets AMRAP 4 8 Ground to Overhead (95/65) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the 3 sets. Ex: 10+10 Rx.
And coming Saturday…
Partner WOD [25 Minute Time Cap]: “U-haul” 5 Rounds 200 Meter Run (each) + 14 Deadlift (50% 1RM) 90 Double-Unders + 40 Wallballs (20/14 to 10/9ft)
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.
Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team total. Both partners working at the same time on opposite movements of each couplet.
Post time for team to complete all 5 rounds. Ex: 18:34 @ 215# 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. 5 Rounds [12min cap] 14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) 20/15 Push Ups
B. Banded Hip/Shoulder Stretches Banded Lat Banded Pec Banded Samson Banded Pigeon
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Hailey 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)
10 Rounds [30min cap] 1 Squat Clean + 1 Front Squat (add 5-20lb per set) 8 Russian Kettlebell Swings (70/53) 9 Side Slamballs (20/15)
[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 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- Patrick 6:00p: All Levels CrossFit- Patrick
Workout of the Day (WOD)
A. Snatch + Overhead Squat 5 x 1+1
B. 3 Rounds [20min cap] 400m run 15 Burpees 100 Double Unders 15 Overhead Squats (120/85)
Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.
And coming Saturday…
Clean of the Crop Teams of 3 For Time 100 Power Clean & Jerks (135/95)
Athlete 1 15/12 Calorie Row 10 Toes to Bar
Athlete 2 Wall Ball Bear Hug Hold (20/14) (must stand the whole time with wall ball hugged against chest)
Athlete 3 Work through C&J
Athletes rotate spots every time one finishes the Couplet. If wall ball is set down, all athletes must STOP until wall ball is picked back up. Athlete 3 can only start C&J once 1 and 2 have started
Post time for WOD. Ex: 17:11 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Adam 11:45a: Yoga- Michael
And coming Sunday…
A. Mixed Carry Front Rack Carry + Suitcase Carry 4 x 100m (change KB position at 50m mark, and add weight each round)
B. 2 Rounds [20min cap] 15 Hand Release Push Ups 20 Medball Over Bar (20/14) 15 Hand Release Push Ups 800m Run with Medball Ball
Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 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- 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. Push Press 4 sets of 3 reps every 5 minutes. (85% of 1 RM).
B. 4 Rounds (1 Minute Work:10 Seconds Rest) Station 1: 15/12 Calorie Row Station 2: 12 Burpee Box Jumps (24/20) Station 3: 9 Clean & Jerks (135/95)
Post load for press and fewest reps completed in a minute at each station for the WOD. Ex: 225#, 15, 8, 8 Rx
And coming Saturday…
Partner WOD [28 Minute Time Cap] 50-40-30-20-10 Thrusters (75/55) (Rx+ 95/65) 100-80-60-40-20 Double-unders** 400m Run (200m relay)
**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.
1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.
Post times to complete. Ex: 23:30 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. Kipping Pullups: Spend 10 minutes practicing kipping pullup progressions. Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.
B. 2 Rounds EMOM: Min 1: 15/12 Calorie Row Min 2: 1 Round Cindy (Rx+ = C2B) Min 3: 30 Mountain Climbers (R+L=1) Min 4: Rest Min 5: 1 Round Cindy (Rx+ = C2B) Min 6: 15 Kettlebell Swings (53/35) Min 7: 25 Situps Min 8: Rest
Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.
1 round of EMOM 8 minutes has 145/142 reps. 1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps **Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps
Post total reps pullups in part A. and total reps from EMOM. Ex: 82 Rx, 365 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- 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. E2MOM 14 Position 1 Power Snatch + Position 2 Power Snatch 3 x 1+1 Power Snatch 2-2-2-2 Add weight each set
B. AMRAP 12 3 Power Snatch (115/85) 60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
And coming Saturday…
Partner WOD AMRAP 20 4 Rounds 10 Toes to Bar 10 Box Jump Overs (24/20) 10 Pull Ups 10 DB Farmers Lunges (50’s/35’s) 3 Rounds 12 Toes to Bar 12 Box Jump Overs (24/20) 12 Chest to Bar Pull Ups 12 DB Front Rack Lunges (50’s/35’s) 2 Rounds 15 Toes to Bar 15 Box Jump Overs (24/20) 15 Bar Muscle Ups 15 DB Overhead Lunges (50’s/35’s)
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.
Post the rounds and reps completed in the AMRAP. Ex: 9+2 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. Turkish Get Ups 3-3-3-3 (3 reps each arm, add weight each set)
B. 2 Rounds [15min cap] 30 Sumo Deadlift High Pull (53/35) 40 Push Ups 30/21 Cal Row
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 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- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Push Press 3 x 5 @ 80%
B. Rep Rounds [10min cap] 3-6-9-12-15-18-21 Bar Facing Burpees Deadlift (185/125) (Rx+ 225/155)
Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+.
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.*Athletes must wear long socks to protect shins for climbing rope.
Post time for each WOD. If capped, add 1 sec for each rep not completed. Ex: 7:10, 6:42, 7:39 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…
5 Rounds [25min cap] 50ft Walking Lunge 50ft Leopard Crawl 15/12 Cal Row 12 DB Snatch (50/35) (Rx+ 70/50)
Post time for the WOD. Ex: 21:20 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- 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- 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
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- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Foundation Division 8 Thrusters or Squats (15/10# Dumbbells) 6 Ring Rows 11 Step Ups (20/16″) 400m Walk or Medball Carry (20/14)
Additional Scaling Options: Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1 Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster. Can be modified to Dumbbell Thruster Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12” Box Jumps will be step downs only
