6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set
B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5
9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)
Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx
And coming tomorrow…
EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row
Post few reps completed for each movement. Ex: 6,12,18 Rx.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch
Post rounds + reps for AMRAP. Ex: 6+22 Rx.
And coming Saturday…
A. Bench Press
3-3-3
70-80-85% of 1RM
Max reps on the 3rd set
B. “Benchwarmers” [30 Minute Time Cap]
Teams of 3
3 Rounds:
100 Calorie Row
50 Bench Press (m = 95/115/135, w = 65/85/95)
400m Team Run
All reps team totals. 1 person working at a time on row and bench; all partners run 400m together. Partners may partition the rounds and reps any way.
Post load for bench and time for WOD. Ex: 235#, 23:12 L3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila Baptista
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Brianna
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. 500m Row For Time.
B. Partner WOD. 3K meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners continue where their partner finishes:
10 Russian Kettlebell Swings
10 Goblet Squats
10 Abmat situps
(m = 16/24/32, w = 12/16/24)
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 L2.
And coming tomorrow…
AMRAP 12
1 Squat Snatch (155/105)*
3 Squat Clean & Jerks
30 Double Unders
*Scale to less than 65% of 1RM Snatch
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Back Squat: 10-8-6-4-2
B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders
Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.
And coming tomorrow…
For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
† (Rx+ = 8 Strict HSPU)
Post rounds and reps for the WOD. Ex: 7 + 4 Rx.
And coming tomorrow…
A. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
1 minute Parallette burpee challenge after Friday Night Lights!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.5!
Workout of the Day (WOD)
WORKOUT 18.5
18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled and L1 perform jumping chin-overbar pull-ups
Post total reps complete in the AMRAP. Ex: 132 Rx.
And coming Saturday…
Team WOD
In teams of 3 complete:
10 Rounds
300m
While partner is running complete AMRAP of:
8 Power Clean (m = 75/115/155, w = 55/85/105)
10 Toes to bar
12 AbMat Situps
At 3, 2, 1… go, 1st partner starts on 300m run and other partners begin the AMRAP with 1 person working at a time. Teams may partition the rounds and reps any way. All reps are team totals. Once 1st partner finishes 300m run they tag the next person to go run to start 2nd round of 300m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.
Post time for 3000m and total rounds and reps completed in AMRAP.
Example: 13:30, 14+23 L2 Team of 3
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. 4 Rounds For Time:
8 Box Jumps (m = 20/24/30” w = 16/20/24”)
11 Kettlebell Swings (m = 16/24/32, w = 8/16/24kg)
15 Mountain Climbers (R+L=1)
Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 L2.
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B
B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)
Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.
And coming tomorrow…
A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video [https://www.youtube.com/watch?v=PboE7gQjklo]
B. Rep Rounds For Time [15 Minute Time Cap]:
18-15-12-9-6
Kettlebell Deadlift (m = 20/24/32’s, w = 12/16/24’s)
Slamballs (m = 15/20/30, w = 10/15/20)
50 Double Unders each round
Post load for deadlift and time for WOD. Ex: 275#, 9:34 L2
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean & Jerk: 2 reps every 2 minutes for 12 minutes. 85% of 1 RM.
B. 8 minutes as many rounds as possible:
10 Burpees Over Dumbbell
10 Dumbbell Hang Clean and Jerk (m = 25/35/50, w = 15/20/35)
Post load for C&J and rounds + reps for AMRAP.
Ex: 235#, 6+4 L3.
And coming tomorrow…
A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B
B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)
Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Overhead Squat: 5 sets of 3. Work up to a heavy set of 3.
B. As many rounds as possible in 10 minutes:
8 Pullups (Rx+ = C2B)
10 Dumbbell Snatch (alt) (m = 25/35/50, w = 15/20/35)
Post max load for squat and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3+
And coming tomorrow…
A. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk
B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:
5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint
3,2,1…go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.
Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs: In 10 minutes practice rope climb technique.
B. Complete as many reps as possible in 30 minutes of:
Rope climbs and pushups
Count the number of trips up the rope and the number of pushups within the half hour.
Post reps for climbs and pushups. Ex: 38, 325 Rx
And coming tomorrow…
“A. Deadlift: 5 rep max
B. “Adrian”
7 Rounds For Time [20 Minute Time Cap]:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (m = 20/24/30, w = 16/20/24)
Post load for deadlift and time for WOD. Ex: 405#, 15:50 L3.
