WOD 2.8.16

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February 7, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, February 8, 2016

Skill Work

Hang Power Clean + Hang Power Snatch

Strength Work

None

MetCon (“Helen”)

3 RFT of:

  • 400 m Run
  • 21 KBS 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-Wes
  • 6:30pm-Brandon
  • 7:30pm (101)-Brandon

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WOD 2.6.16 (Friends & Family Day)

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February 5, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, February 6, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

TBA

Today’s Coaches

  • 8:45am (CFK)-Michelle & Wes
  • 10:00am-Wes

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WOD 2.5.15

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February 4, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, February 5, 2016

Skill Work

Stability

 

MetCon (Open WOD 12.1)

7:00 AMRAP of:

  • Burpees to 6″ Target

 

Strength Work

6:00 EOMOM

  • 10 Bent Rows

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 2.4.16

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

Workout of the Day – Thursday, February 4, 2016

Skill Work

Sots Press

Strength Work

None

MetCon (“Christine”)

3 RFT of:

  • 500 m Row
  • 12 Deadlifts (body weight)
  • 21 Box Jumps (20″)

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-Brandon
  • 7:30pm (101)-No Class

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WOD 2.3.16

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

Workout of the Day – Wednesday, February 3, 2016

Skill Work (Contest Day)

Burpees

Strength Work

None

MetCon (Time RX)

3 RFT of:

  • 12 OH Walking Lunges 45/25
  • 12 Weighted Sit-ups w/ Plate 45/25

***2:00 rest***

3 RFT of:

  • 12 Slam Balls
  • 12 Weighted Sit-ups w/ Slam Ball

***5:00 Time Cap each***

Today’s Coaches

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

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WOD 2.2.16

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

Workout of the Day – Tuesday, February 2, 2016

Skill Work

Single/Double Unders

MetCon

5 RFT, EOMOM:

  • 8 KB Swings 70/53
  • 100 m Run
  • 8 Push-ups

Strength Work

Bench Press

  • 4 x 5 (90 sec rest, between working sets)

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 2.1.16

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

Workout of the Day – Monday, February 1, 2016

Skill Work

Tall Clean

Strength Work

Back Squat

  • 4 x 5 (rest 90 secs between working sets)

MetCon (“Grace”)

For time:

  • 30 Clean & Jerks 135/95

Today’s Coaches

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

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WOD 01.29.16

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

Workout of the Day – Friday, January 29, 2016

Skill Work

Stability

Strength Work

12:00 EOMOM

  • 5 Weighted Pull-ups

MetCon (Open 13.2)

10:00 AMRAP of

  • 5 Shoulder-to-Overhead 115/75
  • 10 Deadlift 115/75
  • 15 Box Jumps 24″/20″

Today’s Coaches

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

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WOD 01.28.16

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

Workout of the Day – Thursday, January 28, 2016

Skill Work

Press from Split

Strength Work

Press

  • 6:00 to work up to a 1 RM
  • 2:00 Rest, and then
  • 5:00 EMOM of 3 reps @ 80% of 1 RM

MetCon

“Tabata” Slam Ball

***Score total reps

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 01.27.16

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

Workout of the Day – Wednesday, January 27, 2016

Skill Work (Contest Day)

Depth Jumps

Strength Work

None

MetCon (1st Atlanta Affiliate League WOD)

5 RFT

  • 5 Squat Cleans 155/105
  • 7 Burpees
  • 9 C2B 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)-Nora

Read More →


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