WOD 6.29.16

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June 28, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, June 29, 2016

 

Skill Work:

Hollow Rocks

3rds ( 20 secs on/ 10 sec off)

 

Strength Work:

Deadlift

5-4-3-2-1 with 3 sec tempo ( 2 min rest between sets)

 

Crossfit WOD:

21-15-9-3 reps of:

  • Deadlift- 155/225
  • Strict Knee 2 Elbow

 

Today’s Coaches:

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora

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WOD 6.28.16

Row

June 27, 2016 | Posted in Daily Info and Workout | By

 

Workout of the Day- Tuesday, June 28, 2016

Skill Work:

Pull-up Negatives (3×5, with a 3 sec tempo down)

 

Strength Work:

Press

5-4-3-2-1 with 3 sec tempo ( 2 min rest in between sets)

 

Crossfit WOD:

4rds of:

  • 3 mins of Rowing
  • 1 min of Muscle-ups

Today’s Coaches:

5:30am-Trice

6:30am-Trice

7:30am (101)-no class

8:30am-Trice

4:00pm-Jeremy

5:30pm-Jeremy

6:30pm-Jeremy

7:30pm (101)-no class

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WOD 6.27.16

squat

June 26, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Monday, June 27, 2016

Skill Work:

Squat Therapy:

Wall Facing Squats with band around knees

Hip Bridge with Leg Curl on Med Ball

 

Strength Work:

Back Squat:

5-4-3-2-1 with 3 sec tempo (2 min rest in between each set)

 

Crossfit WOD:

Anyway For Time:

  • 100- Hammer Strikes
  • 100- Air Squats
  • 50- Push-ups
  • 50- Sit-ups
  • 25- Pull-ups
  • 25- Dips

 

Today’s Coaches:

5:30am-Wes

6:30am-Trice

7:30am (101)-Trice

8:30am-Jeremy

4:00pm-Trice

5:30pm-Kaz

6:30pm-Jeremy

7:30pm (101)-Jeremy

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WOD 6.25.16 (Hero WOD Day)

AHG-They-Fight-They-Protect-We-HERO-WOD-LOGO

June 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day and Yoga – Saturday, June 25, 2016

Yoga

  • 8:30am- Heather

(If you don’t have this added to your membership, contact us!)

 

CrossFit

Hero WOD TBA-

  • 10:00am- Michelle

 

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WOD 6.24.16

Restoration-Marketing_Business-Quotes_Excuses1

June 23, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, June 24, 2016

Skill Work

Glute Ham Developer (GHD):

Static Holds (20 sec face-up, 20 sec face-down)
3 x 10 GHD Sit-up
3 x 10 GHD Hip Extensions

 

Strength Work

Power Clean + Front Squat

5 x 3 (2:00 rest, between sets)

 

No MetCon, Strength and Range of Motion Work

 

Today’s Coaches

5:30am-Wes
6:30am-Trice
7:30am (101)-Trice
8:30am-Jeremy
4:00pm-Trice
5:30pm-Kaz
6:30pm-Jeremy
7:30pm (101)-Jeremy

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WOD 6.23.16

funny-dog-pictures-me-no-likey-push-ups

June 22, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, June 23, 2016

Skill Work

Shoulder Mobility

 

Strength Work

Bench Press:

2 Waves of 5-4-3 with 3-sec tempo down (2:00 rest, after each set)

 

MetCon:

“CF Baseline”

For Time:

500m- Row

40- Squats

30- Sit-ups

20- Push-ups

10- Pull-ups

 

Today’s Coaches

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

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WOD 6.22.16

ring-dips

June 21, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, June 22, 2016

Skill Work

Hollow Rocks:

3rds (20 sec on/10 sec off)

 

Strength Work

Deadlift:

2 waves of 5-4-3, with 3-sec tempo down (2:00 rest, between sets)

 

MetCon

“Elizabeth”

21-15-9 Reps of:

Clean 95/135

Ring Dips

Today’s Coaches:

5:30am-Wes

6:30am-Trice

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 6.21.16

wallballecard

June 20, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, June 21, 2016

Skill Work

Pull-up Negatives (3 x 5, with a 3 second tempo down)

 

Strength Work

Shoulder Press:

2 Waves of 5-4-3 with 3-sec tempo (2:00 rest, after each set)

 

MetCon:

3rds For Time:

400m- Run

30- Box Jumps 20/24

30-Wall Balls 14/20

 

Today’s Coaches:

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

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WOD 6.20.16

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June 19, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, June 20, 2016

Skill Work

Squat Therapy:

  • Wall facing squats (with band around knees)
  • Hip bridge with leg curl on Med Ball

 

Strength Work

Back Squats:

2 waves of 5-4-3, with 3-sec tempo down (2:00 rest, between sets)

 

MetCon

6 RFT of:

  • 15- Deadlifts 95/135
  • 15- HR Push-ups

 

Today’s Coaches:

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

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WOD 6.18.16 (Scenario WOD Day)

Accountability2

June 17, 2016 | Posted in Daily Info and Workout | By

Workout of the Day and Max Kane Barbell –

Saturday, June 18, 2016

Max Kane Barbell

  • 8:30am- Jeremy

 

Crossfit

Scenario WOD TBA

  • 10:00am- TBD

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