WOD 8.3.15

August 2, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, August 3, 2015

Skill of the Day 

Overhead Squat

Strength Work 

12:00 EOMOM

  • 4 OHS (increase load, with each set)

CrossFit WOD 

“PK”

5 RFT:

  • 10 Back squats 155/225
  • 10 Deadlifts 205/275
  • 400m Sprint
  • 2:00 rest

***1 barbell/person

Today’s Coaches

  • 5:30am-Michelle
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

    U.S. Army Capt. Andrew Pedersen-Keel (“PK”), of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

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WOD 8.1.15

July 31, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, August 1, 2015

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coaches

  • 10:00am-Nora

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WOD 7.31.15

July 30, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, July 31, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

15-12-9 Reps for Time:

  • Thrusters 95/135
  • Weighted Pull-ups 25/45

Today’s Coaches

  • 5:30am-Michelle
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 7.30.15

July 29, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 30, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

Each For time:

  • 800m Run
    • 5 min Rest
  • 400m Run
    • 3 min Rest
  • 200m Run
    • 2 min Rest
  • 100m Run

Today’s Coaches

  • 5:30am-Trice
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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WOD 7.29.15

July 28, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, July 29, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

25-20-15-10-5 Reps for Time:

  • Push-ups
  • Sit-ups
  • Box Jump Overs 20/24

Today’s Coaches

  • 5:30am-Michelle
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 7.28.15

July 27, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, July 28, 2015

Skill of the Day 

Shoulder Press

Strength Work 

Push Press

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

5 RFT:

  • 8 Alt. Barbell TGUs 35/65
  • 200m OH Barbell Walk 35/65

Today’s Coaches

  • 5:30am-Trice
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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WOD 7.27.15

July 26, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, July 27, 2015

Skill of the Day 

Overhead Squat

Strength Work 

12:00 EOMOM

  • 6 OHS (increase load, with each set)

CrossFit WOD 

3 RFT:

  • 6 Squat Snatch 105/155
  • 30 Double Unders

Today’s Coaches

  • 5:30am-Michelle
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 4:00pm-Trice
  • 5:30pm-Nora
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 7.25.15

July 24, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, July 25, 2015

We will not have a WOD today, so that we can clean and get the gym back to working order. Thank you for your understanding!

If you would like to help us with this task, we will begin at 8:00 a.m. and provide lunch to you.

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WOD 7.24.15

July 23, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, July 24, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

For time:

  • 2000m Row
    • 50 Wall Balls 14/20 @ 10′ target
  • 1000m Row
    • 35 Wall Balls 14/20 @ 10′ target
  • 500m Row
    • 20 Wall Balls 14/20 @ 10′ target

Today’s Coaches

  • 5:30am-Michelle
  • 7:30am (101)-Trice
  • 8:30am-Wes
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 7.23.15

July 22, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 23, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 3-3-3-3-Max Reps @ 75%

CrossFit WOD 

10-to-1 Reps For Time:

  • KB Swings 35/53
  • Burpees

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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