6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 4 sets of 5 reps. Workups.
B. For Time: [15 minute time cap]
25 Push Press (m = 95/120 w = 65/85)
75 Double Unders**
50 Cal Row
75 Double Unders
25 Push Press (m = 95/120 w = 65/85)
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: In 15 minutes work up to a 3 rep max Front Squat.
B. For Time: [16 minute time cap]
Open: 1000m Row
4 Rounds
8 Pullups (Rx+ = C2B)
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
8 Front Squat (m = 100/135, w = 70/95)
Post load for Front Squat and time to complete WOD. Ex: 205# , 10:25 Rx+.
And coming tomorrow…
A. Power Snatch: In 10 minutes work up to a heavy single.
B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (m = 75/95/115, w = 45/65/85)
20 Double-Unders
Rest 4:00
4 minute AMRAP:
4 Power Snatches (m = 65/75/95, w = 35/55/65)
20 Double-Unders
Rest 5:00
5 minute AMRAP:
5 Power Snatches (m = 45/55/75, w = 15/35/55)
20 Double-Unders
Post load for Snatch and rounds and reps completed each AMRAP. Ex: 185#, 3 / 4+3 / 5+12 L3
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “Annie” [15 Minute Time Cap]
50-40-30-20-10
Double Unders
AbMat Situps
Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx
And coming tomorrow…
“Champion Test”
The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.
Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest
Repeat for round 2
Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.
At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.
Before and after all classes today try free SFH samples and learn about proper workout nutrition and supplementation.Coach Richard giving a cue to Anne-Marie on the power clean
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 5 sets of 5. 1 set every 3 minutes on the minute (E3MOM) working up to a heavy set of 5.
B. Every minute on the minute (EMOM) for 12 minutes:
ODD:
Guys: 9 pushups + Max Cal Row
Gals: 5 pushups + Max Cal Row
EVEN: Rest
Post load for Push Press and total Cal from Row Ex: 195#, 78.
And coming tomorrow…
“Champion Test”
The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.
Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest
Repeat for round 2
Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.
At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.
Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.
CFM Team SouthernWODspitality at the 3rd Annual Dog Days of Summer Competition
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5. Worksets. Max reps on final set.
B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Pushups
Row for Cal
Double Unders
Post load and reps for Back Squat and total reps for each movement. Ex: 240#, 8 reps, 210, 55, 74, 188 Rx.
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.
B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/120/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.
Strength Training continues tonight Mon/Wed at 8pm for a 8 week cycle.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. For 10 minutes every minute on the minute (EMOM): Complete 1 complex.
1 Power Clean
1 Hang Clean
B. Rep Rounds: 21-15-9
Squat Clean (95/65)
Hand Release Pushups
Post load for complex and time for rep rounds. Ex: 205# 8:10 Rx.
And coming tomorrow…
A. Kipping: In 15 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (24/16kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 10:55 Rx
