Welcome To CrossFit 3816 Online Fitness Portal!!
May 6, 2020
20 Minute AMRAP
15 Hand Release Push Ups
15 DB Clean & Jerk
60 Double Under/120 Singles
20 Minute AMRAP
15 Hand Release Push Ups
15 DB Clean & Jerk
60 Double Under/120 Singles
May 5, 2020
15 Minute AMRAP
10 DB Floor Press
10 DB Deadlift
10 DB Squats
10 Sit UPS
15 Minute AMRAP
10 DB Floor Press
10 DB Deadlift
10 DB Squats
10 Sit UPS
May 4, 2020
50 Burpee Buy In:
50 DB Snatch
40 Air Squats
30 Sit ups
20 Double Unders/40 Jump Rope
10 Push Ups
20 Double Unders/40 Jump Rope
30 Sit Ups
40 Air Squats
50 DB Snatch
50 Burpee Cash Out
50 Burpee Buy In:
50 DB Snatch
40 Air Squats
30 Sit ups
20 Double Unders/40 Jump Rope
10 Push Ups
20 Double Unders/40 Jump Rope
30 Sit Ups
40 Air Squats
50 DB Snatch
50 Burpee Cash Out
May 1, 2020
10 Sets
Push ups x 10
DB Bent Rows x10
10 Sets
Chair Dips x10
KB Swings x 10
Run 800 Meters
**Rest 2 minute after completing 5 sets**
10 Sets
Push ups x 10
DB Bent Rows x10
10 Sets
Chair Dips x10
KB Swings x 10
Run 800 Meters
**Rest 2 minute after completing 5 sets**
April 29, 2020
A. Stiff Leg Dead Lifts 4x10
B. 15 minute AMRAP
Glute Bridge Hold x 30 seconds
DB Squat Cleans x 10
Lunges x 10
(5 each side)
A. Stiff Leg Dead Lifts 4x10
B. 15 minute AMRAP
Glute Bridge Hold x 30 seconds
DB Squat Cleans x 10
Lunges x 10
(5 each side)
April 28, 2020
A. DB Floor Press 5x10
B. 7 Rounds
10 Squat Jumps
20 Russian Twist
(10 each side)
A. DB Floor Press 5x10
B. 7 Rounds
10 Squat Jumps
20 Russian Twist
(10 each side)
April 27, 2020
10 Rounds
10 Hollow Rocks
10 DB Squats
10 Rounds
10 Hollow Rocks
10 DB Squats
April 24, 2020
EMOM x 30 Minutes
1st Minute 10 Alternating DB Snatch
2nd Minute 10 Knees 2 Elbow
EMOM x 30 Minutes
1st Minute 10 Alternating DB Snatch
2nd Minute 10 Knees 2 Elbow
APRIL 22,2020
A. Seated DB Press 5x5
B. 7 minute AMRAP
DB Hang Squat Cleans x 10
Double Unders x 20
Rest 2 Minutes
7 Minute AMRAP
DB Hang Squat Cleans x 8
Double Unders x 20
Rest 2 Minutes
7 Minute AMRAP
DB Hang Squat Cleans x 6
Double Unders x 20
A. Seated DB Press 5x5
B. 7 minute AMRAP
DB Hang Squat Cleans x 10
Double Unders x 20
Rest 2 Minutes
7 Minute AMRAP
DB Hang Squat Cleans x 8
Double Unders x 20
Rest 2 Minutes
7 Minute AMRAP
DB Hang Squat Cleans x 6
Double Unders x 20
April 21, 2020
20 Minute AMRAP
5 Hand Release Push Ups
10 Squats
15 Sit UPS
20 Minute AMRAP
5 Hand Release Push Ups
10 Squats
15 Sit UPS
Wednesday April 15,2020
A. DB Hang Power Cleans
5x5
B. 7 Rounds
DB Clean and Jerks x 10
Jump Rope x 50
A. DB Hang Power Cleans
5x5
B. 7 Rounds
DB Clean and Jerks x 10
Jump Rope x 50
Tuesday April 15,2020
EMOM x 18 Minutes
Minute 1: 7 Pike Push Ups
Minute 2: 15 Knees 2 Elbow
Minute 3: 30 Jumping Jacks
EMOM x 18 Minutes
Minute 1: 7 Pike Push Ups
Minute 2: 15 Knees 2 Elbow
Minute 3: 30 Jumping Jacks
Monday April 14, 2020
EMOM x 15 Minutes
20 Bent Over Thumbs Up Rear Flies
30 Bicycle Kicks
Run in Place 45 Seconds
EMOM x 15 Minutes
20 Bent Over Thumbs Up Rear Flies
30 Bicycle Kicks
Run in Place 45 Seconds
Tuesday March 24,2020
Equipment Workout No Equipment Workout
A. Dumbbell Shoulder Press x 10 A. Odd Object Overhead Press
Dumbbell Side Raises x10 Odd Object Side Raises x 10
Dumbbell Rear Flyes x10 Odd Object Rear Flyes x 10
Dumbbell Front Raises x 10 Odd Object Front Raises x 10
B. Seated Dumbbell Press x 10(advanced) B. Odd Object Overhead Press x10
Sit Ups x 20 Sit Ups x 20
20 Minute AMRAP 20 Minute AMRAP
*If you struggle with the seated dumbbell shoulder press you can stand up.
* you can fold up a towel or yoga mat to put under your lower back for sit ups.
*You can use large can goods, or water bottles for weights for shoulder press.
Equipment Workout No Equipment Workout
A. Dumbbell Shoulder Press x 10 A. Odd Object Overhead Press
Dumbbell Side Raises x10 Odd Object Side Raises x 10
Dumbbell Rear Flyes x10 Odd Object Rear Flyes x 10
Dumbbell Front Raises x 10 Odd Object Front Raises x 10
B. Seated Dumbbell Press x 10(advanced) B. Odd Object Overhead Press x10
Sit Ups x 20 Sit Ups x 20
20 Minute AMRAP 20 Minute AMRAP
*If you struggle with the seated dumbbell shoulder press you can stand up.
* you can fold up a towel or yoga mat to put under your lower back for sit ups.
*You can use large can goods, or water bottles for weights for shoulder press.
Wednesday March 24,2020
Scaled
EMOM x 24 Minutes
Minute 1: Walking High Knees
Minute 2: Split Squats (alternating)
Minute 3: Mountain Climbers
Minute 4: Rest
RX
EMOM X 24 Minutes
Minute 1: High Knees
Minute 2: Alternating Lunges
Minute 3: Mountain Climbers
Minute 4 Rest
*Scaled you can work for 30 seconds then rest remainder of minute
Scaled
EMOM x 24 Minutes
Minute 1: Walking High Knees
Minute 2: Split Squats (alternating)
Minute 3: Mountain Climbers
Minute 4: Rest
RX
EMOM X 24 Minutes
Minute 1: High Knees
Minute 2: Alternating Lunges
Minute 3: Mountain Climbers
Minute 4 Rest
*Scaled you can work for 30 seconds then rest remainder of minute
Recovery Day Yoga
Perform Flow 5-7 times!
Perform Flow 5-7 times!
Friday March 27, 2020
Run or Walk a 5K(3.1 miles)
Post your times on Facebook
and Tag CrossFit3816.
Run or Walk a 5K(3.1 miles)
Post your times on Facebook
and Tag CrossFit3816.
Monday March 30, 2020
Equipment Workout
A. Single Arm Dumb Bell Floor Press
4x10
B. WOD x 10 Rounds
7 Chair Dips
10 Sit Ups
30 Jumping Jacks
Equipment Workout
A. Single Arm Dumb Bell Floor Press
4x10
B. WOD x 10 Rounds
7 Chair Dips
10 Sit Ups
30 Jumping Jacks
No Equipment Workout
A. Back Pack Single Arm Floor Press
4x15
B. WOD x 10 Rounds
5 Chair Dips
10 Sit Ups
30 Jumping Jacks
A. Back Pack Single Arm Floor Press
4x15
B. WOD x 10 Rounds
5 Chair Dips
10 Sit Ups
30 Jumping Jacks
March 31, 2020
Equipment Workout
A. DB Front Squats
4x10
B. WOD 15 Minute AMRAP
10 DB Thrusters
20 Russian Twist
*If you only have one dumbbell hold by the ends and place on your chest for today's training.
Equipment Workout
A. DB Front Squats
4x10
B. WOD 15 Minute AMRAP
10 DB Thrusters
20 Russian Twist
*If you only have one dumbbell hold by the ends and place on your chest for today's training.
No Equipment Workout
A. Back Pack Front Squats
4x10
B. WOD 15 Minute AMRAP
10 Back Pack Thrusters
20 Russian Twist
*Load Back pack with clothes or even can goods to add weight.
A. Back Pack Front Squats
4x10
B. WOD 15 Minute AMRAP
10 Back Pack Thrusters
20 Russian Twist
*Load Back pack with clothes or even can goods to add weight.
April 1, 2020
Equipment Workout
A. DB Bent Rows
4x10
DB Stiff Leg Deadlift
4x10
WOD: EMOM X 21 MINUTES
Minute 1: 15 Stiff Leg Deadlift
Minute 2: 15 DB Shoulder Press
Minute 3: 10 Burpee
Equipment Workout
A. DB Bent Rows
4x10
DB Stiff Leg Deadlift
4x10
WOD: EMOM X 21 MINUTES
Minute 1: 15 Stiff Leg Deadlift
Minute 2: 15 DB Shoulder Press
Minute 3: 10 Burpee
No Equipment Workout
A. Odd Object Bent Rows
4x10
Odd Object Stiff Leg Deadlift
4x10
WOD: EMOM X 21 MINUTES
Minute 1: 15 Stiff Leg Deadlift
Minute 2: 15 Shoulder to Overhead
Minute 3: 10 Burpee
*Burpee modification is shown as a step down in the video.
A. Odd Object Bent Rows
4x10
Odd Object Stiff Leg Deadlift
4x10
WOD: EMOM X 21 MINUTES
Minute 1: 15 Stiff Leg Deadlift
Minute 2: 15 Shoulder to Overhead
Minute 3: 10 Burpee
*Burpee modification is shown as a step down in the video.
April 2, 2020
Recovery Yoga with Alice
Recovery Yoga with Alice
April 3,2020
Body Weight
Sit Ups x 30
Skater Jumps x 20
Inch Worm x 10
*If you would like to make the inch worm more challenging add a push up.
15 Minute AMRAP
Body Weight
Sit Ups x 30
Skater Jumps x 20
Inch Worm x 10
*If you would like to make the inch worm more challenging add a push up.
15 Minute AMRAP
Monday April 6, 2020
RX
Run 400 Meters
6 rounds
Scaled
Run/Walk 400 Meters
6 Rounds
RX
Run 400 Meters
6 rounds
Scaled
Run/Walk 400 Meters
6 Rounds
Tuesday April 7, 2020
RX
20 Minute Time Cap:
50 Squats
40 Hollow Rocks
30 Hand Release Push Ups
20 Alternating Lunges
10 Burpee
5 V-Ups
RX
20 Minute Time Cap:
50 Squats
40 Hollow Rocks
30 Hand Release Push Ups
20 Alternating Lunges
10 Burpee
5 V-Ups
Scaled
20 Minute Time Cap:
50 Squats
40 Hollow Rocks Lifts
30 Knee Hand Release Push Ups
20 Alternating Lunges
10 Burpee Step Downs & Step Ups
5 V-Ups
20 Minute Time Cap:
50 Squats
40 Hollow Rocks Lifts
30 Knee Hand Release Push Ups
20 Alternating Lunges
10 Burpee Step Downs & Step Ups
5 V-Ups
Wednesday April 8, 2020
RX
”Flight Simulators”
5-10-15-30-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5
*All Reps Must Be Completed With Out A Miss.
If You Miss You Must Start Back At Zero On That Sequence.
RX
”Flight Simulators”
5-10-15-30-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5
*All Reps Must Be Completed With Out A Miss.
If You Miss You Must Start Back At Zero On That Sequence.
Scaled
Flight Simulator
10-20-30-40-50-60-70-80-90-100
90-80-70-60-50-40-30-20-10
*All Reps Must Be Completed With Out A Miss.
If You Miss You Must Start Back At Zero On That Sequence.
Flight Simulator
10-20-30-40-50-60-70-80-90-100
90-80-70-60-50-40-30-20-10
*All Reps Must Be Completed With Out A Miss.
If You Miss You Must Start Back At Zero On That Sequence.
Thursday April 9, 2020
3816 Yoga
3816 Yoga
Friday April 10,2020
RX
4x20 Alternating DB Snatch
2x10 Single Arm OverHead Squat
WOD:
7 Rounds
20 Alternating Dumb Bell
Power Snatch
20 Sit Ups
RX
4x20 Alternating DB Snatch
2x10 Single Arm OverHead Squat
WOD:
7 Rounds
20 Alternating Dumb Bell
Power Snatch
20 Sit Ups
Scaled
4x20 Power Snatch
4x10 Overhead Squats
WOD:
7 Rounds
20 Power Snatch
20 Sit Ups
4x20 Power Snatch
4x10 Overhead Squats
WOD:
7 Rounds
20 Power Snatch
20 Sit Ups
March 23,2020 Home Workout: Non Equipped Workout
10 Air Squats 50 Double Unders/100 Singles 10 Air Squats 50 Jumping Jacks
20 Air Squats 50 Double Unders/100 Singles 20 Air Squats 50 Jumping Jacks
30 Air Squats 50 Double Unders/100 Singles 30 Air Squats 50 Jumping Jacks
40 Air Squats 50 Double Unders/100 Singles 40 Air Squats 50 Jumping Jacks
You will continue to climb by 10 reps on your squats
until you reach 100 Air Squats
10 Air Squats 50 Double Unders/100 Singles 10 Air Squats 50 Jumping Jacks
20 Air Squats 50 Double Unders/100 Singles 20 Air Squats 50 Jumping Jacks
30 Air Squats 50 Double Unders/100 Singles 30 Air Squats 50 Jumping Jacks
40 Air Squats 50 Double Unders/100 Singles 40 Air Squats 50 Jumping Jacks
You will continue to climb by 10 reps on your squats
until you reach 100 Air Squats