Today’s schedule
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 18/15 Cal Row
Minute 4: Rest
At Home
EMOM 16
Minute 1: 6 Hollow To L-Sit
Minute 2: 24 Lunges
Minute 3: 18 Dumbbell Bent Row (50’s/35’s)
Minute 4: Rest
Post fewest reps completed for each movement. Ex: 6,12,18 Rx.
And coming Saturday…
“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-
Cap’ AMRAP 3:30
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 4 minutes-
Thor AMRAP 3:30
200m Run**
20 Sledgehammers (16/10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (16/10)
-Rest 4 minutes-
Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)
**During the Iron Man 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” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.
Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3
At Home
AMRAP 3:30
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 3:30
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 3:30
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes
AMRAP 3:30
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 50m Max Weight Sled Push
B. 4 Rounds [20min cap]
100m Sled Push (95/50)
10 Power Cleans (135/95)
100m KB Farmers Carry (53’s/35’s)
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista
