WOD 5.6.15

May 5, 2015 | Posted in Daily WOD | By

Workout of the Day 5.6.15 – Midweek Madness!

Skill of the Day 

Coach’s Choice

Strength Work 

Press 5 X 3 @ 75%

Between sets complete 5 box jumps as high as possible

CrossFit WOD

2 Rounds for Time:

  • 30 overhead squats 65/95
  • 30 chest to bar pull-ups

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WOD 5.5.15

May 5, 2015 | Posted in Daily WOD | By

Workout of the Day 5.5.15 – WOD Time Challenge Day!

Skill of the Day 

Muscle Snatch + Drop

  • Snatch 3 repetitions EMOM for 5 minutes

Strength Work 

Deadlift + RDL

  • 5 X 3 @ 70%

CrossFit WOD

3 Rounds for Time:

  • 20 box jumps
  • 10 meter forward roll
  • 20 push-ups
  • 10 meter backward roll

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WOD 5.4.15

May 3, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday 5.4.15

Skill of the Day 

Ring Support with L-Sit

  • 5 Rounds (20 seconds on, 20 seconds off)

Strength Work 

Back Squat

  • 5 X 3 @ 85%

CrossFit WOD

For Time:

  • 20 burpees
  • 20 hang squat snatches 95/135
  • 20 bar muscle-ups
  • 20 hang squat snatches 95/135
  • 20 burpees

Coaches of the Day! 

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WOD 5.2.15

May 1, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday 5.2.15 – Friends and Family Day!

Skill of the Day 

None

Strength

None

CrossFit WOD

Friends and Family Day!

Coach of the Day!

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WOD 5.1.15

April 30, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday 5.1.15 – Wear Red!

Skill of the Day 

Hollow Rocks

  • 4 Rounds, 30 seconds on, 30 seconds off

Strength Work

Alternating Dumbbell Bench

  • 5 X 5 each arm

As heavy as possible

CrossFit WOD

15 minute AMRAP of:

  • 5 Push presses 95/135
  • 10 overhead squats 95/135
  • 15 GHD sit-ups

Coaches of the Day! 

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WOD 4.30.15

April 29, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday 4.30.15 – Support Your Team Day!

Skill of the Day 

5 X 6 Weighted Knee Raises

Strength Work 

Clean + Front Squat

  • 5 X 5 @ 75%

CrossFit WOD 

10 to 1 reps of:

  • Strict pull-ups
  • Strict toes 2 bar

Coaches of the Day! 

Thursday

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WOD 4.29.15

April 28, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday 4.29.15

Skill of the Day 

Coach’s Choice

Strength

Press

  • 5 X 5 @ 75%

Between sets – 5 box jumps as high as possible

CrossFit WOD

8 Rounds of:

  • 30 seconds of burpees
  • Rest 30 seconds
  • 30 seconds of dumbbell thrusters 25/45
  • Rest 30 seconds

Coaches of the Day!

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WOD 4.28.15

April 27, 2015 | Posted in Daily WOD | By

Workout of the Day, Tuesday 4.28.15 – WOD Time Challenge Day!

Skill of the Day 

Muscle Snatch + Drop Snatch

  • 3 Reps, EMOM for 5 minutes

Strength Work 

Deadlift + RDL

  • 5 X 5 @ 60%

CrossFit WOD

For Time:

  • 1200 meter run
  • 30 Handstand Pushups
  • 1000 meter row

Coaches of the Day!

Tuesday

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WOD 4.27.15

April 27, 2015 | Posted in Daily WOD | By

Workout of the Day Monday 4.27.15

Skill of the Day 

Ring Support with L-Sit

  • 5 Rounds (20 seconds on, 20 seconds off)

Strength Work 

Back Squat 5 X 5 @ 75%

CrossFit WOD

5 Rounds for Time:

  • 10 Squat Cleans 65/95
  • 30 second ring L-sit hold
  • 10 Squat Cleans 65/95
  • 60 second hang from pull-up bar

Coaches of the Day!

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WOD 4.24.15

April 24, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday 4.24.15

Skill of the Day 

4 Rounds of:

  • 30 sec Hollow Rock
  • 30 sec Rest

Strength  

Bench Press

  • 5 X 1 @ 80%

CrossFit WOD

3 Rounds for time of:

  • 35 Kettle Bell Swings 53/35
  • 30 Push Ups
  • 25 Pull Ups
  • 20 Box Jumps 30/24
  • 1 Mile Run

Coaches of the Day!

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