Yoga

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. Tempo Push Press
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom of the dip, 1 sec up, 2 sec hold overhead

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols (Rx+ = 14 reps weighted 50/35)

Bodyweight
A. Tempo Push Ups
3 sets x 8 reps at tempo 4212
4 sec negative, 2 sec hold bottom plank, 1 sec up, 2 sec hold top plank

Rx+ = Handstand Push Ups (strict or kipping)
3 sets x 4 reps at tempo 4212
4 sec negative, 2 sec hold bottom headstand, 1 sec up, 2 sec hold top handstand

B. 5 Rounds [15min cap]
10 1-Arm Alt Burpees
20 Pistols

Post time for WOD. Ex: 9:49 Rx

And coming tomorrow…

AMRAP 20
15 Push Ups
20 V-Ups
20 Star Jumps
25 Push Ups
30 Russian Twists (R+L=1)
30 Air Squats
35 Push Ups
40 Straight Leg Raises
40 Burpees
45 Push Ups
50 Sit Ups
50 Squat Jumps

Post rounds and reps in the AMRAP Ex: 1+176 Rx

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.

And coming Saturday…

A. Floor Press
3 sets max reps
Rest 3 minutes between sets
Dumbbell weight (50’s/35’s)

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 1-Arm Dumbbell Hang Clean and Jerk (50/35)
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Bodyweight
A. Tempo Push Ups
3 sets max reps at tempo 2121
Rest 3 minutes between sets

B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 Hand Release Push Ups
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)

Post time for WOD. Ex: 14:12 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. 2 Rounds [10min cap]
18 Weighted Straight Leg Sit Ups (50/35)
15 Dumbbell Squat Clean (50’s/35’s)
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 10-15 Bent Over Row (50’s/35’s)
Min 3: 20-35 Air Squats

Bodyweight
A. 2 Rounds [10min cap]
18 Straight Leg Sit Ups
30 Squat Jumps
12 Dips

B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 8-12 Chair Pull Ups
Min 3: 20-35 Air Squats

Post time for WOD Ex: 5:20 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

AMRAP 20
10 V-ups
240 ft Shuttle Sprint
10 V-ups
120 ft Broad Jumps
10 V-ups
60 ft Bear Crawl (Rx+ = Handstand Walk)

Post total rounds and reps of AMRAP.
Ex: 3+20 Rx

And coming tomorrow…

A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets

B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees

Bodyweight
A. Tempo Seated Towel Row
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top

B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees

Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. For Time [15min cap]
40 1-Arm DB Thrusters (50/35)
40 1-Arm DB Bent Row (50/35)
40 Pistols
40 Kettlebell Swings (53/35)

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Bodyweight
A. For Time [15min cap]
40 Jumping Squats
25 Chair Pull Ups (Rx+ = Strict Pull Ups)
40 Pistols
40 Broad Jumps

Post time for the WOD. Ex: 9:43 Rx

And coming Saturday…

6 Rounds [24min cap]
8 Box Jump Overs (24/20″)
20 Second Push-up Plank Hold
10 DB Deadlift (50’s/35’s)
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold

Bodyweight
6 Rounds [24min cap]
8 Burpees
20 Second Push-up Plank Hold
10 Superman
20 Second Wall Sit Hold
12 Sit Ups
20 Second Handstand Hold

Post time to complete WOD. Ex: 18:10 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. EMOM 12 (30 sec work: 30 sec rest)
Minute 1: Slamballs (30/20)
Minute 2: Russian Twists (30/20) (R+L=1)
Minute 3: Jumping Lunges
Minute 4: Plank Hold Thigh Taps (R+L=1)

B. AMRAP 12
4 Pull Ups
8 Push Ups
12 Air Squats

Bodyweight
A. EMOM 12 (30 sec work: 30 sec rest)
Minute 1: Star Jumps
Minute 2: Russian Twists (R+L=1)
Minute 3: Jumping Lunges
Minute 4: Plank Hold Hip Taps (R+L=1)

B. AMRAP 12
4 Towel Seated Rows
8 Push Ups
12 Air Squats

Post total reps from EMOM and total rounds from AMRAP. Ex: 185, 7+8 Rx.

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

A. For Time [8min cap]
100 Dumbbell Hang Power Snatch (50/35)

B. EMOM 15
Min 1: Glute Bridge
Min 2: Lunge Mountain Climbers (R+L=1)
Min 3: Candlestick to Straddle

Bodyweight
A. For Time [8min cap]
50 1-Arm Burpees

Post time for the WOD. Ex: 4:40 Rx.

And coming tomorrow…

A. For Time [15min cap]
40 1-Arm DB Thrusters (50/35)
40 1-Arm DB Bent Row (50/35)
40 Pistols
40 Kettlebell Swings (53/35)

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Bodyweight
A. For Time [15min cap]
40 Jumping Squats
25 Chair Pull Ups (Rx+ = Strict Pull Ups)
40 Pistols
40 Broad Jumps

Post time for the WOD. Ex: 9:43 Rx

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Michael
5:30p: Zoom CrossFit– Mohammed
6:30p: Zoom Yoga– Priscila

Workout of the Day (WOD)

4 Rounds [22min cap]
400m Run
50 Double Unders
25 Sit Ups
50 Double Unders

Bodyweight
4 Rounds [22min cap]
2 min jog in place
50 Penguin Jumps (2 taps)
25 Sit Ups
50 Toe Taps (R+L=1)

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

2 Rounds [22min cap]
25 Straight Leg Raises
25 Dumbbell Deadlift (50’s/35’s)
30 Air Squats
25 Dumbbell Hang Power Cleans (50’s/35’s)
35 Push Ups
25 Dumbbell Front Squats (50’s/35’s)

Bodyweight [22min cap]
25 Straight Leg Raises
25 Sprawls
30 Air Squats
25 Broad Jumps
35 Push Ups
50 Jumping Air Squats

Post time for the WOD. Ex: 16:10 Rx

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael

Workout of the Day (WOD)

A. Ring/Bar Dips
EMOM 10 (30 seconds work: 30 seconds rest):
Min 1: Max Dips
Min 2: 15 seconds hold at the top, 15 seconds bottom of the dip hold

B. AMRAP 20
15 Dumbbell Deadlift (50’s/35’s)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Bodyweight
B. AMRAP 20
20 Single Leg Standing Toe Touch (10/10)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Post total dips and rounds and reps for the AMRAP. Ex: 43, 8+20 Rx.

And coming Saturday…

For Time [22min cap]:
40 1-Arm Dumbbell Squat Clean (50/35)
30 Weighted Bow-Tie Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
40 Weighted Straight Leg Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
50 Straight Leg Raises to the Dumbbell
40 1-Arm Dumbbell Squat Clean (50/35)
60 Sit-ups

Bodyweight
For Time [22min cap]:
40 Sprawl Tuck Jumps
30 V-ups
80 Squat Jumps
40 Straight Leg Sit Ups
40 Sprawl Tuck Jumps
50 Straight Leg Raises to 90
80 Squat Jumps
60 Sit-ups

Post time to complete the WOD. Ex: 15:03 Rx

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

A. Planks:
Complete 8 Rounds of the Right and the Left Arm
Push Up Position Plank: I-T-Pike Ankle Tap-T

B. For Time [12min cap]:
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
40 Dumbbell Strict Press (50’s/35’s)
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

Bodyweight
B. For Time [12min cap]:
20 Towel Seated Row
40 Pike Push Ups (feet elevated on chair or couch)
20 Towel Seated Row
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

Post time to complete WOD. Ex: 10:15 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Home workouts going strong!

Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 7 am, 9 am, 12 pm, and 5:30 pm and 10 am in the morning on the weekends. Go get it!

Today’s schedule

7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Carlie

Workout of the Day (WOD)

E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.

And coming Saturday…

“Spartacus”
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement
DB Front Squat (50’s/35’s)
Mountain Climbers (R+L=1)
Dumbbell Swing (50/35)
T-Push Ups (50’s/35’s)
Jumping Lunges
Bent Row (50’s/35’s)
Side Lunge (50/35)
Pushup Row (50’s/35’s)
Lunge Twist (50/35)
Push Press(50’s/35’s)
Rest 1 minute between rounds

Bodyweight
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement
Jumping Squat
Mountain Climbers (R+L=1)
Broad Jumps
T-Push Ups
Jumping Lunges
Burpees
Side Lunge
Pushup Shoulder Tap
Lunge Twist
Pike Handstand Push Up
Rest 1 minute between rounds

Post total reps. Ex: 520 Rx.

Saturday Schedule

10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista

And coming Sunday…

3 Rounds [18min cap]
12 Box Jump Overs (24/20”)
10 Burpee Box Jump Overs (24/20”)
35 AbMat Sit Ups
100 m Kettlebell Farmer’s Carry (53/35’s)

Bodyweight
3 Rounds [18min cap]
12 Tuck Jumps
10 Burpee + Tuck Jump
35 AbMat Sit Ups
1 minute Handstand Hold

Post time for the WOD. Ex 16:10 Rx

Sunday Schedule

10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
15 Burpees to Target

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

And coming tomorrow…

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.