WOD 7.4.15

July 3, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, July 4, 2015 

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00am-Wes

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WOD 7.3.15

July 2, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, July 3, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

30:00 Time Cap to Complete:

  • 50 Box Jumps 20/24″
  • Deadlift 1-1-1-1-1
  • 50 Box Jumps 20/24″

*Score=Max Load + Fastest Time

Today’s Coaches

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

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WOD 7.2.15

July 1, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 2, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

6:00 AMRAP of:

  • 5 Burpee Pull-ups
  • 10 Air Squats

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes/Miguel
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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WOD 7.1.15

June 30, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, July 1, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

For Time:

  • 50 Tire Flips
  • 100 Sledge Strikes
  • 200 Double Unders

Today’s Coaches

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

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WOD 6.30.15

June 29, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, June 30, 2015

Skill of the Day 

Shoulder Press

Strength Work 

Push Press

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

3 RFT:

  • 15 Russian KB Swings 53/70
  • 5 Rope Climbs 12/15 ft

Today’s Coaches

  • 5:30am-Tyler
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 1:00pm-No Class
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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WOD 6.29.15

June 28, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, June 29, 2015

Skill of the Day 

Overhead Squat

Strength Work 

E2MOM for 12:00:

  • 6 OHS (increase load each set)

CrossFit WOD 

30:00 Time Cap to Complete:

  • 1-mile Run
  • Clean 1-1-1-1-1
  • 1-mile Run

*Score=Max Load + Fastest Time

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 1:00pm-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 6.27.15

June 26, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, June 27, 2015

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00 am-Wes

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WOD 6.26.15

June 25, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, June 26, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

10:00 AMRAP:

  • Push-ups
  • Cleans 65/95

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 1:00pm-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 6.25.15

June 24, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, June 25, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

Alternating Tabata:

  • Burpees
  • Wall Balls 14/20 @ 10′ target

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 1:00pm-No Class
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Wes
  • 7:30pm (101)-No Class

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WOD 6.24.15

June 23, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, June 24, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

10-to-1 reps for time:

  • Deadlifts
  • Pull-ups

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 1:00pm-Trice
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora/Miguel
  • 7:30pm (101)-Nora/Miguel

Read More →


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