WOD 8.12.16

Crawl-Walk-Run

August 11, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, August 12, 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@70% of 3RM

CrossFit WOD

For Time:

5K Run

 

Today’s Coaches

Flowery Branch

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Trice

6:30pm- Trice

7:30pm (101)- Trice

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.11.16

Row

August 10, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Thursday, August 11, 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% EMOM x 4mins

CrossFit WOD

10-8-6-4-2 reps of:

Cal Row

Burpees Over Rower

Today’s Coaches

Flowery Branch

5:30am- Trice

8:30am- Trice

4:00pm- Michelle

5:30pm- Rick

6:30pm- Rick

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Nora

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WOD 8.10.16

th-1

August 9, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, August 10, 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

“Angie”

100 reps each of:

Pull-up

Push-up

Sit-up

Squat

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

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

5:30pm- Trice

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

 

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WOD 8.9.16

beastmode

August 8, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Tuesday, August 9, 2016

Skill Work

3rds

30sec slow singles with high jump and 30sec Double Unders

Strength Work

8min EOMOM of:

10- Bent over Row

5- Dips with 3sec tempo down

CrossFit WOD

12min AMRAP of:

5- Toes 2 Bar

7- Back extensions

9- OHS 65/95

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Trice

4:00pm- Michelle

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

5:30pm- Nora

6:30pm- Wes

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.8.16

Muscleup

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

Workout of the Day- Monday, August 8, 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- Snatch Balance

CrossFit WOD

5rds for reps and load:

100m- Sprint

1- Clean and Jerk

Max Rep Muscle ups (unbroken)

Todays’ Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.6.16 (Friends & Family WOD)

1480691_10156741958940515_4131670815467446389_n

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

Workout of the Day- Saturday, August 6, 2016

8:30am Yoga- Heather

8:30am-10:00am MKBB- TBD

CrossFit WOD

Friends & Family WOD TBA

9:00am Gainesville WOD- Josh

10:00am Flowery Branch WOD- TBD

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WOD 8.5.16

th-4

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

Workout of the Day- Friday, August 5, 2016

Skill Work

3×10 GHD Sit-up

3×10 GHD Hip Ext.

(Static Hold after last set for 20sec)

Strength Work

Front Squat

Work up to a 3RM

CrossFit WOD

21-15-9-9-15-21 of:

Deadlift 155/225

Burpees

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Michelle

5:30pm- Wes

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

Read More →

WOD 8.4.16

download (1)

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

Workout of the Day- Thursday, August 4, 2016

Skill Work

Push Press 3rds of:

5 Dip with 3sec hold, then 3 Push Press Singles

Strength Work

Jerks

8min EOMOM

2- Push Jerks

2-Split Jerks

CrossFit WOD

3rds for time of:

15- DB Squat Cleans

5- HSPUs

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Trice

4:00pm- Michelle

5:30pm- Rick

6:30pm- Rick

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Nora

Read More →

WOD 8.3.16

turkish get up

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

Workout of the Day- Wednesday, August 3, 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

21-15-9 reps for time:

Barbell Turkish Get Up 35/45

SOTS Press 35/45

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Trice

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

Read More →

WOD 8.2.16

double under

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

Workout of the Day- Tuesday, August 2, 2016

Skill Work

3rds

30sec slow singles with high jump and 30sec Double Unders

Strength Work

8min EOMOM of:

10- Bent over Row

5- Pull up Negatives with 3sec tempo

CrossFit WOD

10 Rounds for load and time of:

1- Clean and Jerk

5- Pull-ups

10- Push-ups

15- Squats

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Trice

4:00pm- Michelle

5:30pm- Wes

6:30pm- Wes

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Nora

Read More →


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