6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Power Lifting- Lis
Workout of the Day (WOD)
A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.
B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)
Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+
And coming tomorrow…
A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest
B. Partner WOD (24 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. 1st Partner starts on 250m Row, when they are finished they move to Thrusters and 2nd partner may start on row and so on completing rounds conga line style.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest
B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m=16/20’s, w=12/16’s kg)
All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.
Post time for both partners to complete WOD.
Ex: 11:26 Rx+
And coming tomorrow…
A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders
Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51 / 402 Rx
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Grace
30 Clean & Jerk for time (135/95)
B. 4 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.
Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12
And coming tomorrow…
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: 255#, 140#, 395#, (790#)
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)
B. Rep Rounds For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Clean (m = 135/155, w = 95/105)
Post load for clean and time for WOD. Ex: 230#, 8:45 Rx+
And coming tomorrow…
A. JumpNrope:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders
B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Muscle Ups)
40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups
30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups
Post speed singles and double under reps and time for WOD. Ex: 92, 104, 10:12 Rx+
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
For Time Complete:
800m Run
20 Thrusters (m = 120/95, w = 85/65)
15 Kettlebell swings (m = 32/24kg, w = 24/16kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings
Post time for WOD. Ex: 21:25 Rx+
And coming tomorrow…
A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the 3rd set.
B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)
Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis
Workout of the Day (WOD)
A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.
B. 4 Rounds for time:
4 Hang Power Clean (m = 155/115, w = 105/85)
8 Shoulder to overhead (m = 155/115, w = 105/85)
12 Pushups
Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.
And coming tomorrow…Bring-A-Friend Day!!
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 pick up where the other partner finished.
5 Burpees
10 Goblet Squats (16/8)
15 Abmat situps
Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 Rx.
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Thrusters: 4 sets of 4 thrusters working up to heavy set of 4.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8p: Open Gym- Richard
Workout of the Day (WOD)
A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)
B. 24-18-12-6 Rep Rounds For Time:
Front Squats (m = 105/145, w = 70/100)
Toes to bar
Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+
And coming tomorrow…
A. Deadlift: 3 rep max
B. 5 Rounds
15 Burpees
50 Double Unders
Post load for deadlift and time to complete WOD. Ex: 405#, 10:48 Rx
Richard started Coaching at CFM this past winter so hopefully you’ve had a chance to have a few classes with him. A Yoga enthusiast, and soon to be yoga instructor as he works through his teaching certification, he brings that knowledge to movement and mobility in the CrossFit classes he coaches. Welcome to the team, Richard! Name/Nicknames: Richard aka RichBo aka #BowFlex Age: 33 How long coaching CrossFit? 2 years Other coaching certifications: Level 1 CrossFit Certificate; Level 2 CrossFit Certificate; USA Volleyball Impact CAP 1 Certification. Currently pursuing my RYT 200 hour Yoga Teacher Certification I actually left Corporate America 4 months ago….I currently teach CF full-time now as well as some other endeavors in the fitness industry. Athletic background/achievement: Competitive Indoor Volleyball Player How long doing CrossFit: 5 years Favorite CrossFit movement or workout & score/time/load:Favorite movement: Snatch (80 kg) Favorite WOD: Amazing “Grace” aka Barbell for Boobs: 3:38 Rx. Favorite movement to coach: Snatch In my spare time I enjoy: Playing competitive volleyball. Practicing yoga. Reading, learning and growing. I also love a good movie. Favorite quote: “I’d rather you be quiet/humble and surprise me than talk a big game and disappoint the hell out of me!” Advice to new CrossFitters: LEARN. Learn how to do the movements correctly. Be RELENTLESS about your technique and form. And don’t ever stop learning. Do the work, and all else will come.
Yoga stretch
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.
B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+
And coming tomorrow…
A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.
B. 10 Minute AMRAP
10 Burpees
25 Double Unders
Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.
Hanging out after class. Post-WOD cool down and recovery.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Rope Climbs: In 10 minutes practice rope climbs.
*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.
B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)
Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on the final set.
B. 3 Rounds For Time
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (24/16kg)
Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx.
