WORKOUT OF THE DAY

THUR 05.20.21

By | WOD | No Comments

Sometimes you can push it on a workout; sometimes the workout pushes back!


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]

400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.


And coming tomorrow...

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home
A. AMRAP 20

300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#


WED 05.19.21

By | WOD | No Comments

Carmen J


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster

5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx



And coming tomorrow...

A. L-sit Hold
In 15 minutes
L-sit hold progressions and complete 1 max L-sit Hold for time.

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (53/35)
15 Toes to Bar

At Home
B. 3 Rounds [15min cap]

400m Run
21 DB Swings (53/35)
21 V-Ups

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

TUES 05.18.21

By | WOD | No Comments

Greg


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]

15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx



And coming tomorrow...

A. Thruster (from the Rack)
2-2-2-2-2

B. 4 Rounds [12min cap]
10 Thrusters (95/65)
10 Overhead Squats (95/65)

At Home
A. DB Split Thruster

5 sets of 3/3

B. 4 Rounds [12min cap]
10 DB Thrusters (50’s/35’s)
5/5 DB Overhead Squats (50/35)

Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx


MON 05.17.21

By | WOD | No Comments

Isabelle


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit- Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit- Hailey
7:15p: All Levels CrossFit- Hailey
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (175/115) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protect for rope climbs.

At Home
A. E3MOM 15

3/3 Airplane Holds 5 seconds
4 Kneeling Jump to Squat
(Rx + 4 Kneeling Jump to Pistol (2/2))

B. 10 Rounds
4 Bent Over Row (50's/35's)
2/2 Single Leg Deadlifts (50's/35's)
4 Dumbbell Front Squats (50's/35's)

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.


And coming tomorrow...

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

At Home
2 Rounds For Time [20min cap]

15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Power Clean (50’s/35’s)
30 Double Unders
15 DB Sumo Deadlift High Pull (50/35)
30 Double Unders
40 DB Lunges (50/35)
30 Double Unders

Post time to complete WOD, Ex. 12:48 Rx

FRI 05.14.21

By | Partner WOD, WOD, Yoga | No Comments

Gen


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)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*

At Home
A. Pause Split Squat (2 sec)

5 sets of 3/3

B. 3 Rounds [15min cap]
20 1-Arm DB Thrusters (50/35)
20 DB Swings (50/35)
15 DB Bent Row (50’s/35’s)
10 DB Front Squats (50’s/35’s)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx



And coming Saturday...

Partner WOD [25min cap] Randy Savage
21-18-15-12-9

Power Snatches (75/55)
40 Double Unders
200m Run
(Complete each round relay style)

At Home
21-18-15-12-9

DB Power Snatches (50/35)
40 Double Unders
200m Run
(Complete each round relay style)

Post time to complete the WOD: Ex. 22:31 Rx


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...

Rep Rounds For Time [20min cap] 10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Clean and Jerk (95/65) (Rx+ 115/85)
Directly into
10-9-8-7-6-5-4-3-2-1

Overhead Squat (95/65) (Rx+ 115/85)
Handstand Push Ups

At Home
A. Rep Rounds For Time [20min cap] 10-9-8-7-6-5-4-3-2-1

Strict Handstand Push Ups
Dumbbell Clean and Jerk (50's/35's)
Directly into
10-9-8-7-6-5-4-3-2-1

Dumbbell Overhead Squat (50/35)
Handstand Push Ups

Post time to complete the WOD: Ex. 16:31 Rx


Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista

THUR 05.13.21

By | WOD | No Comments

Camille holding a handstand


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

5 Rounds [24min cap]
400m Run
20 Push Ups
40 Double Unders

Post time for the WOD. Ex: 18:10 Rx.


And coming tomorrow...

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*

At Home
A. Pause Split Squat (2 sec)

5 sets of 3/3

B. 3 Rounds [15min cap]
20 1-Arm DB Thrusters (50/35)
20 DB Swings (50/35)
15 DB Bent Row (50’s/35’s)
10 DB Front Squats (50’s/35’s)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx


WED 05.12.21

By | WOD | No Comments

Pigeon stretch


Today's schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Hailey
8:30p: Open Gym- Michael

Workout of the Day (WOD)

Team WOD
In teams of 3 complete
AMRAP 17

120/90 Cal Row
90 Toes to Bar
60 Shoulder to Overhead (155/105)
30/21 Bar Muscle Ups

At Home
E3MOM 18
Work for 1 minute: Rest for 2 minutes complete as many rounds as possible of

20 DB Power Cleans (50’s/35’s)
15 Straight Leg Raises
10 DB Shoulder to Overhead (50’s/35’s)
5 Reverse Burpees

Post rounds + reps for AMRAP. Ex: 1+176 Rx.


And coming tomorrow...

5 Rounds [24min cap]
400m Run
20 Push Ups
40 Double Unders

Post time for the WOD. Ex: 18:10 Rx.