WOD 7.24.14

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July 23, 2014 | Posted in Daily WOD | By

Workout of the Day 7.24.14

Technique:

3 Rounds

  • 10 Snatch Grip Overhead Walk Steps
  • 10 Overhead Squats

Strength:

None

WOD:

“Angie”

For Time:

  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats

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WOD 7.23.14

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July 23, 2014 | Posted in Daily WOD | By

Workout of the Day 7.23.14

Technique:

5 Rounds

30 Second Ring L-sit
30 Second Rest

Strength:

5 Round EMOM

3 Front Squats @ 70%

WOD:

For Time

1600 meter

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WOD 7.22.14

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July 22, 2014 | Posted in Daily WOD | By

Workout of the Day 7.21.14

Pre-WOD:

Coach led warm up

Technique:

8 Minute EMOM of 2 MSN+DSN

  • Muscle snatch
  • Drop snatch

Muscle snatch is then followed by a drop snatch for 2 reps EMOM

Strength: 

5 Minute EMOM

  • 5 Press

3 Minute EMOM

  • 3 push press

WOD:

15 Minute AMRAP:

  • 5 Dumbbell Squat Snatch R 25/45
  • 5 Dumbbell Squat Snatch L 25/45
  • 50 Double Unders

2x a Day Program: See Whiteboard at Box

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WOD 7.21.14

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July 21, 2014 | Posted in Daily WOD | By

Workout of the Day 7.21.14

Pre-WOD: Coach led warm up

Technique: 5 Minute EMOM

  • 2 HSPU
  • 4 Hand stand kick ups

Strength: 

6 minute EMOM

  • 2 snatches

6 minute EMOM

  • 3 clean and jerks

Working up in weight every minute

WOD:

21-15-9 Reps for time:

  • Deadlift #105/#185
  • Push ups

2x a Day Program: See Whiteboard at Box

Read More →

WOD 7.18.14

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July 17, 2014 | Posted in Daily WOD | By

Workout of the Day 7.18.14

Pre-WOD:

Coach led warm up

Technique:

Split Jerk

WOD:

For Time:

  • 45 Double-Unders
  • 45 Power cleans 95/135
  • 45 Ring Dips
  • 45 Double-Unders

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.17.14

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July 17, 2014 | Posted in Daily WOD | By

Workout of the Day 7.17.14

Pre-WOD:

Coach led warm up

Technique:

Snatch Complex 7 minute EMOM

  • 1 @ hip
  • 1 @ knee
  • 1 @ floor

WOD:

10 Minute AMRAP:

  • 10 Thrusters 45/65
  • 10 Pull-ups

Post Total Rounds

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.16.14

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July 16, 2014 | Posted in Daily WOD | By

Workout of the Day 7.16.14

Pre-WOD:

Coach led warm up

Technique:

Clean up to a 1 reptition max

WOD:

3 Rounds For Time:

  • 50 sit-ups
  • 40 back extensions
  • 30 push-ups

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.15.14

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July 15, 2014 | Posted in Daily WOD | By

Workout of the Day 7.15.14

Pre-WOD:

Coach led warm up

Technique:

Push Press up to a 1 rep max

WOD:

10 to 1 Repititions For Time:

  • Burpees
  • Deadlifts #155/#225

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.14.14

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July 14, 2014 | Posted in Daily WOD | By

Workout of the Day 7.14.14

Pre-WOD:

Coach led warm up

Technique:

Front Squat

  • 2 repitition front squat 7 minute EMOM with 5 second down tempo and 3 second pause at the bottom

WOD:

4 Rounds For Time:

  • 5 front squats #155/#255
  • 5 rope climbs 12/15
  • 400 meter run weighted #25/#45

Post Total Time

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →

WOD 7.11.14

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July 11, 2014 | Posted in Daily WOD | By

Workout of the Day 7.11.14

Pre-WOD:

Coach led warm up

Technique:

  • Push Jerk

WOD:

For Time:

  • 50 pull-ups
  • 50 push-ups
  • 50 GHD sit-ups
  • 50 back extensions
  • 50 wall-ball shots 14/20 @ 10 ft target
  • 50 box jumps 20/24

Post Total Time…

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!

Read More →


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