WOD 5.4.16

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May 3, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, May 4, 2016

Skill Work

Hollow Rocks

Strength Work

Deadlifts

  • 4 x 8, with a 3 second tempo down (2:00 rest, between sets)

MetCon 

No Metcon, Strength & Lat Rehab

Today’s Coaches

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

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WOD 5.3.16

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May 2, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, May 3, 2016

Skill Work

Pull-up Negatives

  • 3 x 5, with a 3 second tempo down

Strength Work

Shoulder Press

  • 4 x 8, with a 3 second tempo down (2:00 rest, between sets)

MetCon 

For time:

  • 400m Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 400m Run

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 5.2.16

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May 1, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, May 2, 2016

Skill Work

Squat Therapy

Strength Work

Back Squats

  • 4 x 8, with a 3 second tempo down (2:00 rest, between sets)

MetCon 

5:00 AMRAP of:

  • 10 SB Sit-ups 30/20
  • 10 Slam Balls 30/20

Today’s Coaches

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

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WOD 4.30.16 (Hero WOD Day)

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April 29, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, April 30, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Hero WOD TBA

Today’s Coaches

  • 8:45am (CF Kids)-Michelle
  • 10:00am-Michelle

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WOD 4.29.16

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

Workout of the Day – Friday, April 29, 2016

Skill Work

Front Rack Stretching

Strength Work

Power Clean + Front Squat

  • 3 x 5 RM

MetCon 

7 RFT of:

  • 7 Thrusters
  • 7 Toes-2-Bars

Today’s Coaches

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

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WOD 4.28.16

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

Workout of the Day – Thursday, April 28, 2016

Skill Work

Squat Therapy

Strength Work

Bench Press

  • 4 x 8, with a 4 second tempo down

MetCon 

2 RFT of:

  • 50 Double Unders
  • 1000m Row

Today’s Coaches

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

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WOD 4.27.16

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

Workout of the Day – Wednesday, April 27, 2016

Skill Work

BTN Jerk

Strength Work

Deadlift

  • 4 x 8, with a 4 second tempo down

MetCon (“Helen”)

3 RFT of: 

  • 400m Run
  • 21 KB Swings 53/35
  • 12 Pull-ups

Today’s Coaches

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

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WOD 4.26.16

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April 25, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, April 26, 2016

Skill Work

Seated Box Jumps

Strength Work

Shoulder Press

  • 4×8 with a 4sec tempo down

MetCon 

Strength & Lat Rehab (No MetCon)

Today’s Coaches

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

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WOD 4.25.16

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

Workout of the Day – Monday, April 25, 2016

Skill Work

Three Position Snatch

Strength Work

Back Squat 

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

10:00 AMRAP of:

  • 3 Cleans + 3 OTB Burpees
  • 6 Cleans + 6 OTB Burpees
  • 9 Cleans + 9 OTB Burpees
  • And so on…

Today’s Coaches

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

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WOD 4.23.16 (Scenario Day)

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

Workout of the Day – Saturday, April 23, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Scenario WOD TBA

Today’s Coaches

  • 8:30am (MKBB)-Brandon
  • 10:00am-Brandon

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