WOD 9.26.16

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

Workout of the Day-Monday, September 26, 2016

Skill Work

Deadlift

  • 3×5 with 3sec tempo down+ 3 sec pause in bottom

Strength Work

Deadlift with 3 sec tension hold in starting position

  • 2 reps EMOM for 4 min

  • 1 rep EMOM for 4 min

CrossFit WOD

For Time:

  • 10 Deadlifts (185/105)

  • 30 Burpees

  • 10 Deadlifts (185/105)

 

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Jeremy

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Jeremy

Gainesville Location

6:00am-Wes

12:00pm-Jeremy

4:30pm-Trice

5:30pm-Trice

Read More →

WOD 9.24.16

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

Workout of the Day-Saturday, September 24, 2016

PR Saturday WOD for Gainesville Location

Skill Work

Burgener Warmup

CrossFit WOD

TEAMS OF TWO

15 min AMRAP

-One person rowing

-Other person doing 2 rounds of Cindy

(Score is total meters rowed)

Strength Work

IMMEDIATELY AFTER THE WOD

10 min to get 1rm C&J

-One bar per 2-person team. Change out weights as needed

 

WOD for Flowery Branch Location-Coaches Choice!

Today’s Coaches

Flowery Branch Location

8:30am Yoga-Heather

10:00am CrossFit WOD-Michelle

Gainesville Location

10:00am CrossFit WOD-Wes

Read More →

WOD 9.23.16

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

Workout of the Day-Friday, September 23, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x40sec

Strength Work

Front Squat

3×6

aim for same weight as recent 5rm on last set

CrossFit

“Nicole”

20 min AMRAP

Run 400m

Max Rep Pullups

score is total # of pull ups

 

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Rick

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am-Wes

12:00pm-Trice

4:30pm-Trice

5:30pm-Trice

 

 

Read More →

WOD 9.22.16

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

Workout of the Day-Thursday, September 22, 2016

Skill Work

3 Push Press

(behind the neck, jerk grip)

4 rounds, every 90 sec

Strength Work

3 Push Jerk (behind the neck)

5 min, EMOM

CrossFit WOD

4rft:

10 SDLHP

15 Push Press

20 lateral hops over bar

 

Today’s Coaches

Flowery Branch Location

5:30am-Wes

8:30am-Trice

4:00pm-Trice

4:00pm-6:00pm MKBB-Jeremy

5:30pm-Trice

6:30pm-Jeremy

Gainesville Location

6:00am-Trice

12:00pm-Jeremy

4:30pm-Kaz

5:30pm-Kaz

Read More →

WOD 9.21.16

Thrusters

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

Workout of the Day-Wednesday, September 21, 2016

Skill Work

Front Squat

3×5 with 5 sec tempo down

And no pause in bottom

Strength Work

10min EOMOM

3-Cleans

6-Alternating Jerk Steps

CrossFit WOD

5-10-15-20

Double KB Thruster (35/24)

Toes-thru-Rings

 

Today’s Coaches

Flowery Branch Location

5:30am-Wes

8:30am-Rick

4:00pm-Jeremy

4:00pm-6:00pm MKBB-Brandon

5:30pm-Jeremy

6:30pm-Nora

Gainesville Location

6:00am-Trice

12:00pm-Brandon

4:30pm-Trice

5:30pm-Trice

Read More →

WOD 9.20.16

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

Workout of the Day-Tuesday, September 20, 2016

Skill Work

Double Unders

3 Rounds

20 sec slow singles w high jump, 20 sec doubles, 20 sec rest

Strength Work

8 Bent Row, supinated (underhand)

4 Chin up Negatives (underhand)

8 min, alternating EMOM

CrossFit WOD

3 Rounds for Time:

“Christine”

Row 500m

12 BW Deadlift

21 Box Jumps (20″)

 

Today’s Coaches

Flowery Branch

4:00pm-Trice

4:00pm-6:00pm MKBB-Jeremy

5:30pm-Trice

6:30pm-Jeremy

Gainesville Location

12:00pm-Brandon

4:30pm-Brandon

5:30pm-Nora

Read More →

WOD 9.19.16

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September 18, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Monday, September 19, 2016

Skill Work

Overhead Squat

3 rounds

15 sec static hold in bottom position. Rest 45 sec between sets

Strength Work

Snatch

3 Sn Push Press + 3 OHS

5 sets, EOMOM

CrossFit WOD

3 Rounds:

30 sec burpees, rest 30 sec

30 sec situps, rest 30 sec

30 sec HSPU, rest 30 sec

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Jeremy

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Jeremy

Gainesville Location

6:00am-Rick

12:00pm-Jeremy

4:30pm-Trice

5:30pm-Trice

Read More →

WOD 9.17.16 (Competition WOD)

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September 16, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Saturday, September 17, 2016

Skill Work

Burgener Warmup

Strength Work

1rm snatch. One rep every 90 sec.

Go for 12 min total, so everyone gets 8-9 attempts.

CrossFit WOD

13 min AMRAP

7 OHS (95/65)

7 Bar-Over Burpees

50m Farmers Carry (30/20)

 

Today’s Coaches

Flowery Branch Location

8:30am- Yoga

10:00am CrossFit WOD-TBD

Gainesville Location

10:00am CrossFit WOD-Rick

Read More →

WOD 9.16.16

confidence

September 15, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Friday, September 16, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x30 sec

Strength Work

Front Squat

Work to heavy double

3-3-3-2-2

CrossFit WOD

30ft OH Lunges (45/25 plate)

10 burpee, jump onto plate

30ft OH Lunges (45/25 plate)

20 KBS (53/35)

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Jeremy

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am- Rick

12:00pm- Brandon

4:30pm- Jeremy

5:30pm- Jeremy

Read More →

WOD 9.15.16

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September 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Thursday, September 15, 2016

Skill Work

Push Press

3rds of:

5 Dip with 3sec hold, then 3 Push Press Singles

Strength Work

2 Push Jerk

on second rep, hold in catch position for 2sec before standing

5 sets, every 90 sec

CrossFit WOD

FIGHT GONE BAD!

3 Rounds of:

Wall Ball- 20/15

SDHP- 75/55

Box Jump- 20″

Push Press- 75/55

Row (calories)

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:00pm- Trice

5:30pm- Trice

6:30pm- Jeremy

Gainesville Location

6:00am- Trice

12:00pm- Jeremy

4:30pm- Kaz

5:30pm- Kaz

Read More →


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