WOD 4.17.14

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April 17, 2014 | Posted in Daily WOD | By

Workout of the Day 4.17.14

Pre-WOD:

Coach led warm up

Strength:

Bench Press 5X5 @70%

WOD:

Grace

  • 30 Clean and Jerk

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.16.14

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April 17, 2014 | Posted in Daily WOD | By

Workout of the Day 4.16.14

Pre-WOD:

Coach led warm up

Strength:

Deadlift 5X5 @70%

WOD:

12 Minute AMRAP

  • 5 Muscle-Ups
  • 10 Wall Balls

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.15.14

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April 15, 2014 | Posted in Daily WOD | By

Workout of the Day 4.15.14

Pre-WOD:

Coach led warm up

Strength:

Press 5X5 @70%

WOD:

4 Rounds for Time

  • 6 Snatches 95/135
  • 400 meter run

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.14.14

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April 14, 2014 | Posted in Daily WOD | By

Workout of the Day 4.14.14

Pre-WOD:

Coach led warm up

Strength:

Back Squats 5X5 @70%

WOD:

2 Tabatas

  • Knees to Elbows
  • Push-Ups

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.10.14

T2B

April 10, 2014 | Posted in Daily WOD | By

Workout of the Day 4.9.14

Pre-WOD:

Coach led warm up

Strength:

Bench Press 5X5 @65%

WOD:

8 Minute AMRAP

  • 5 Front Squats
  • 7 Toes to bar
  • 9 Burpees

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.9.14

athlete3

April 9, 2014 | Posted in Daily WOD | By

Workout of the Day 4.9.14

Pre-WOD:

Coach led warm up

Strength:

Deadlift 5X5 @65%

WOD:

3 X 800 meter run – Rest 3 minutes between sets

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.8.14

hookgrip

April 7, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 4.8.14

Pre-WOD:

Coach led warm up

Strength:

Press 5X5 @65%

WOD:

3 Rounds for Time

  • 10 Muscle Ups
  • 20 GHD Sit-Ups

Post Total Time/Reps.

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 4.3.14

April 3, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

Strength:

Front Squat 5×5 @ 65%

WOD:

8 rounds

Each 30 seconds on, 30 seconds off

  • Handstand push-ups
  • Double unders

Read More →

WOD 4.2.14

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April 2, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD: 

Coach led warm up

Strength: 

CrossFit Total

Read More →

WOD 4.1.14

April 1, 2014 | Posted in Daily WOD, Uncategorized | By

Pre-WOD:

Coach led warm up

WOD:

3 Rounds for Time

15 Wall Balls

15 Strict weighted pull-ups

Read More →


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