6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
Post load for each lift and CrossFit Total (CFT). Ex: 285#, 140#, 395#, (820#)
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
Complete 8 Rounds for Time of:
8 Burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Parallette Lateral Hops
24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.
And coming Saturday…
Partner WOD
20 Minute AMRAP
200m Run
9 Hang Power Clean (m = 115/155, w = 85/105)
15 Pullups (Rx+ = C2B)
25 Air Squats
1 Partner working at a time. All reps and distances are team totals. 1 partner runs the full 200m. Rounds and reps may be partitioned any way.
Score total rounds and reps complete (200m = 1 rep). Ex: 6 + 22 Rx+
Saturday Schedule
7a: All Levels CrossFit- Michael
8a: All Levels CrossFit- Michael
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve
6a: All Levels CrossFit- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5 Rep Max in 15 minutes
B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds
Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 11:47
And coming tomorrow…
A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.
Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press
B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds
*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3
Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.
B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (m = 100/135, 70/95) (L+R=1)
Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.
And coming tomorrow…
A. Deadlift: 5 Rep Max in 15 minutes
B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds
Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 11:47
School of Fitness, Community of Health & Wellness. Happy 4th Birthday CFM!!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.
B. 10 minutes as many rounds as possible (AMRAP):
6 Pullups (Rx+ = C2B)
9 Burpees
12 Sumo Deadlift High Pull (m = 24/32kg, w = 16/24kg)
Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.
It’s not about the speed, It’s the distance.
And coming Saturday…
“Kessel Run 500”
10 Minute AMRAP
Max distance meters row
Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**
Score = Total meters rowed + deadlifts and double-unders completed in last partial round. Ex: 3 complete rounds, plus 3 deadlifts = 1503 for men, and 1803 for women.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest
B. 16 minutes as many rounds as possible (AMRAP):
20 Calorie Row
16 Box Jumps (24/20”)
12 Sledgehammers
3 Handstand Wall Climbs
Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)
B. Rep Rounds For Time [12 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Toes to Bar**
Power Clean (m = 95/135/155, w = 65/95/105)
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat
B. Nancy [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
Captain America: Civil War Partner WOD!!
3 Minute “Iron AMRAP”**
200m Run
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10/14/20 to 10ft, w = 6/10/14 to 9ft)
Rest 3 minutes
3 minute “Cap’ AMRAP”
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
Rest 3 minutes and repeat both AMRAPs again.
**During the Iron AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” just for the 200m Run.
Score is total Wallballs and total Snatches. Ex: 38, 32 L3 w/ suit & shield
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)
B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)
Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.
And coming tomorrow…
A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.
B. 6 Rounds [15 Minute Time Cap]
15 AbMat Situps (Rx+ = V-ups)
12 Kettlebell Swings (m = 24/32, w = 16/24 kg)
9 Cal Row
Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.
Shavasana. Coach Richard concluding a Yoga inspired “Stretch & Smash” session.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.
B. 7 minute AMRAP:
7 Toes to bar
20 Double Unders
Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8 Rx.
And coming tomorrow…
A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)
B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)
Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.
