WOD 7.20.15

July 19, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, July 20, 2015

Skill of the Day 

Overhead Squat

Strength Work 

12:00 EOMOM

  • 6 OHS (increase load, with each set)

CrossFit WOD 

For time:

  • 50 Alternating Pistols
    • 20 Dips
  • 40 Alternating Pistols
    • 15 Dips
  • 30 Alternating pistols
    • 10 Dips
  • 20 Alternating pistols
    • 5 Dips

Today’s Coaches

  • 5:30am-Michelle
  • 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 7.18.15

July 17, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, July 18, 2015

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00am-Michelle

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WOD 7.17.15

July 16, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, July 17, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 5-5-5-5-Max Reps @ 65%

CrossFit WOD 

For time:

  • 50 Box Jumps
    • 20 HSPUs
  • 40 Box Jumps
    • 15 HSPUs
  • 30 Box Jumps
    • 10 HSPUs
  • 20 Box Jumps
    • 5 HSPUs

Today’s Coaches

  • 5:30am-Michelle
  • 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 7.16.15

July 15, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 16, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 5-5-5-5-Max Reps @ 65%

CrossFit WOD 

8:00 AMRAP of:

  • 10 Alternating DB Snatches 25/45
  • 10 Alternating DB Push Press 25/45

Today’s Coaches

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

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WOD 7.15.15

July 14, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, July 15, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 5-5-5-5-Max Reps @ 65%

CrossFit WOD 

20:00 Time Cap to Complete:

  • Thruster 1-1-1-1-1

Then, Complete “Fran” (with 60% of your Thruster Max):

21-15-9:

  • Thrusters
  • Pull-ups

 

Today’s Coaches

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

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WOD 7.14.15

July 13, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, July 14, 2015

Skill of the Day 

Shoulder Press

Strength Work 

Push Press

  • 5-5-5-5-Max Reps @ 65%

CrossFit WOD 

Anyway For time:

  • 100 Ball Slams
  • 800m Run

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 7.13.15

July 12, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, July 13, 2015

Skill of the Day 

Overhead Squat

Strength Work 

12:00 E2MOM

  • 6 OHS (increase load each set)

CrossFit WOD 

3 RFT:

  • 7 Bar Muscle-ups
  • 7 Squat Clean & Jerks 135/205

Today’s Coaches

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

Read More →

WOD 7.11.15

July 10, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, July 11, 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 7.10.15

July 9, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, July 10, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 5-5-5-5-Max Reps @ 70%

CrossFit WOD 

5:00 AMRAP of:

  • 8 Sandbag Get-ups
  • 16 Mountain Climbers

(1:00 Rest)

10:00 EOMOM of:

  • 1 100m Sprint

Today’s Coaches

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

Read More →

WOD 7.9.15

July 8, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 9, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 5-5-5-5-Max Reps @ 70%

CrossFit WOD 

3 RFT:

  • 10 Skin the Cats
  • 20 KB SDLHP 53/70

Today’s Coaches

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

Read More →


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