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. Strict Pullups: Every minute on the minute for 5 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest
B. 4 Rounds For Time [16 Minute Time Cap]:
5 Burpee Broad Jumps (4/3’)
12/10 Cal Row
15 Kettlebell Swings (24/16kg)
20m Sled Push (225/180)
Post reps for pullups and time for WOD. Ex: 35, 10:40 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
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)
“Zeus” [40 Minute Time Cap]
Three rounds for time of:
30 Wallball shots (20/14 to 10/9ft)
30 Sumo deadlift high-pull (75/55)
30 Box jump (20/16”)
30 Push press (75/55)
30 Cal Row
30 Push-ups
10 Body weight Back squat
Post load for back squat and time for the WOD. Ex: 225#, 38:50 Rx.
And coming tomorrow…
A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions
B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run
*Run L2 = 1600m, L1 = 1200m
**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows
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 18.1!
Workout of the Day (WOD)
18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars**
10 dumbbell hang clean and jerks (m = 20/35/50, w = 10/20/35)
14/12 cal row
**Scaled (L2) hanging knee raise, (L1) situps.
Post rounds + reps completed. Ex: 10+20 Rx
And coming Saturday…
Partner WOD [20 Minute Time Cap]:
5 Rounds
200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. 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/Burpee couplet with 1 partner working at each station and then switching.
Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.
Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.
Post time for both partners to complete all 5 rounds. Ex: 18:34 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- Monica Miller
And coming Sunday…
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Reverse Lunge Steps
Situps (Rx+ = GHD situps)
Kettlebell Swings (24/16 kg)
Complete all 8 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 68, 76, 84 Rx
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
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
B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)
REST 1 minute
2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. L3
And coming tomorrow…
18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars**
10 dumbbell hang clean and jerks (m = 20/35/50, w = 10/20/35)
14/12 cal row
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)
“Toes to the Sky”
For Time [13 Minute Time Cap]:
Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**
**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar
L2
Front Squats (95/55)
Anchored Leg Raises
L1
Front Squats (75/45)
Situps
Post time to complete the WOD. Ex: 7:25 L3
And coming tomorrow…
A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)
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
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post total reps for the WOD. Ex: 325 Rx.
And coming Saturday…
Teams of 2
Rep Rounds 21-18-15-12-9-6-3 [28 Minute Time Cap]
Power Snatch (m = 65/95/135, w = 45/65/95)
Burpee
Power Clean (m = 65/95/135, w = 45/65/95)
Toes to Bar (L3), (T2R = L2, MBSU = L1)
One partner working at a time. All reps are team totals.
Score is time to complete WOD. Ex: 21:30 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- Monica
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
You always get a good workout; sometimes the workout gets you good too!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.
B. 21-15-9 Rep Rounds: [17 Minute Time Cap]
Handstand Pushups
Calorie Row
Burpees
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
And coming tomorrow…
2 Rounds For Time [34 Minute Time Cap]:
800m Run
30 Pull-ups
30 Front squat (m = 65/95/115, w = 45/65/85)
30 Toes-to-bar
30 Power clean (m = 65/95/115, w = 45/65/85)
Post time for the WOD. Ex: 21:34 L3.
Upcoming CFM Events
Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
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- Will Milne
Sign up for yoga this week and next. Click here to reserve
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.
And coming tomorrow…
A. Muscle Up: In 10 minutes work on strict muscle up transitions.
B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups
Post total reps from AMRAP. Ex: 482 Rx
Upcoming CFM Events
Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: In 12 minutes work up to a heavy complex of
1 Hang Power Clean
1 Power Clean
B. EMOM for 12 Minutes (50 seconds work: 10 seconds rest)
1st Minute: 10 weighted toes-to-bar (10/6#)
2nd Minute: 12/10 cal row with straight legs
3rd Minute: 10 Burpees facing parallette
4th Minute: 12/10 cal row with straight arms
Post weight for clean and sum of fewest reps completed each minute.
Ex: 245#, 9+12+10+12=43 Rx.
And coming tomorrow…
A. Deadlift: 5 rep max
B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.
Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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
