WOD 9.1.16

th-13

August 31, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Thursday, September 1, 2016

Skill Work

Push Press

3 rounds:

3 push press, 2 sec hold at top of each rep.

Strength Work

Push Press+Push Jerk+Split Jerk

6 rounds, every 90 sec

CrossFit WOD

5rft:

7 Push Press (95/65)

21 Double Unders

 

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- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.31.16

th

August 30, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, August 31, 2016

Skill Work

Front Squat

3 rounds:

15 sec hold in bottom, rest 45 sec

Strength Work

2 Pwr Cl+4 front rack lunges

5 rounds, every 90 sec

CrossFit WOD

8 min

Pwr Cl+Front Sq+Pull-up

This is a ladder. One rep of each, then 2 reps of each, then 3…for 8 min

(135/95)

 

Today’s Coaches

Flowery Branch

5:30am- Wes

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm-Jeremy

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

5:30pm- Jeremy

6:30pm- Nora

7:30pm (101)-Nora

Gainesville Location

6:00am- Trice

12:00pm- Jeremy

4:30pm- Trice

5:30pm- Trice

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WOD 8.30.16

th

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

Workout of the Day- Tuesday, August 30, 2016

Skill Work

Double Unders

3 rounds

20 sec slow singles w high jump and 20 sec doubles

20 sec rest

Strength Work

8 Bent row, supinated grip (underhand)

4 chin-up negatives, 3 sec, underhand grip

8min, Alternating EMOM

CrossFit WOD

1000m row, rest 2 min

800m run, rest 2 min

500m row, rest 1 min

400m run, done!

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- Jeremy

12:00pm- Trice

4:30pm- Brandon

5:30pm-Nora

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WOD 8.29.16

th-12

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

Workout of the Day- Monday, August 29, 2016

Skill Work

Overhead Squat

2 Sn Push Press + 2 OHS

2 sec pause in bottom of OHS

3 sets, every 90 sec

Increase each set if possible

Strength Work

Snatch High Pull + Snatch

10 min, EMOM

Increase load each successful rep

CrossFit WOD

30 power snatch (75/55)

30 burpee lateral jump over bar

Today’s Coaches

Flowery Branch Location

5:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

5:30pm- Jeremy

6:30pm- Trice

7:30pm (101)- Trice

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

Read More →

WOD 8.27.16 (Hero WOD)

AHG-They-Fight-They-Protect-We-HERO-WOD-LOGO

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

Workout of the Day- Saturday, August 27, 2016

8:30am Yoga- Heather

CrossFit WOD

Hero WOD

9:00am Gainesville WOD-

10:00am Flowery Branch WOD-

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WOD 8.26.16

th-11

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

Workout of the Day- Friday, August 26, 2016

Skill Work

3×10 GHD Sit-up

3×10 GHD Hip Ext.

Static Hold after last set for 20sec

Strength Work

Front Squat

4×8@75% of 3RM

CrossFit WOD

“Nate”

20min AMRAP of:

2- Muscle-ups

4- HSPUs

8- KB Swings 53/70

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Brandon

5:30pm- Brandon

6:30pm- Brandon

7:30pm (101)- Brandon

Gainesville Location

6:00am- Wes

12:00pm- Brandon

4:30pm- Jeremy

5:30pm- Jeremy

Read More →

WOD 8.25.16

Accountability2

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

Workout of the Day- Thursday, August 25, 2016

Skill Work

Push Press

3rds of:

5 Dip with 3sec hold

then 3 Push Press Singles

Strength Work

Jerks

8mins to work up to a heavy single then drop and

do 2 reps@80% 4mins

EMOM

CrossFit WOD

Alternating Tabata

Push-ups

Sit-ups

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 →

WOD 8.24.16

Wall Balls

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

Workout of the Day- Wednesday, August 24, 2016

Skill Work

Front Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EOMOM

3- Cleans

6- Alternating Jerk Steps

CrossFit WOD

“Karen”

150 Wall Balls for time 14/20 @9ft/10ft tgt

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

4:00pm-6:00pm MKBB- Rick

5:30pm- Jeremy

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Brandon

4:30pm- Trice

5:30pm- Trice

Read More →

WOD 8.23.16

thruster

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

Workout of the Day- Tuesday, August 23, 2016

Skill Work

3rds

30sec slow singles with high jump

30sec Double Unders

Strength Work

8min EOMOM of:

10- Bent over Row

5- Dips with 3sec tempo down

CrossFit WOD

2rds for time of:

30-Thrusters 95/135

30- L-Pull-ups

 

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- Jeremy

12:00pm- Brandon

4:30pm- Brandon

5:30pm-Nora

Read More →

WOD 8.22.16

th-1

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

Workout of the Day- Monday, August 22, 2016

Skill Work

Overhead Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EOMOM of:

1- Muscle Snatch

2- Power Snatch

3- Drop Snatch

CrossFit WOD

8min AMRAP of:

100m- Run

8- Deadlifts @135/185

6- 8count Push-ups

Today’s Coaches

Flowery Branch Location

5:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

5:30pm- Jeremy

6:30pm- Trice

7:30pm (101)- Trice

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

Read More →


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