WOD 8.17.15

August 16, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, August 17, 2015

Warm-Up

Coach’s Choice

Strength Work

With a 15:00 Clock, complete the following:

  • Clean & Jerk
    • 3-3-3-3-3-3 (increase load, with each set)

CrossFit WOD 

21-15-9 Reps of:

  • Wall Balls 14/20
  • 4-Count Mountain Climbers

Today’s Coaches

  • 5:30am-Michelle
  • 6:30am-Trice
  • 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 8.15.15

August 14, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, August 15, 2015

Warm-Up

WOD Prep

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00 am-Nora

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WOD 8.14.15

August 13, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, August 14, 2015

Warm-Up

Coach’s Choice

CrossFit WOD 

20:00 AMRAP of:

  • 10 HSPUs
  • 500m Row
  • 20 Pull-ups

Today’s Coaches

  • 5:30am-Michelle
  • 6:30am-Trice
  • 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 8.13.15

August 12, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, August 13, 2015

Warm-Up

Coach’s Choice

Mobility Work 

20:00 Coach’s Choice

CrossFit WOD 

8:00 AMRAP of:

  • 20 Sledgehammer Strikes
  • 10 Burpees

Today’s Coaches

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

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WOD 8.12.15

August 11, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, August 12, 2015

Warm-Up 

Play a Game!

Skill Work 

15:00 of Handstand work

CrossFit WOD 

With a 30:00 clock, complete the following:

  • Back Squat 3-3-3-3-3-3
  • Shoulder Press 6-6-6-6-6

***Increase load, with each set

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)-Nora

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WOD 8.11.15

August 10, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, August 11, 2015

Warm-Up 

Coach’s Choice

CrossFit WOD 

For Time:

  • 40 KB Lunge Steps 35/53
  • 30 KB Swings 35/53
  • 20 Goblet Squats 35/53
  • 10 Knees to Elbow
  • 20 Goblet Squats 35/53
  • 30 KB Swings 35/53
  • 40 KB Lunge Steps 35/53

Today’s Coaches

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

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WOD 8.10.15

August 9, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, August 10, 2015

Warm-Up 

Coach’s Choice

Strength Work 

10:00 EOMOM

  • 2 Snatches (increase load, with each set)

CrossFit WOD 

3 RFT:

  • 10 Ring Dips
  • 10 Push Press 75/5
  • 400m Run

Today’s Coaches

  • 5:30am-Michelle
  • 6:30am-Trice
  • 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 8.8.15

August 7, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, August 8, 2015

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00am (Friends & Family) -Wes

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WOD 8.7.15

August 6, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, August 7, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 3-3-3-3-Max Reps @ 85%

CrossFit WOD 

For time:

  • 100 Double Unders
    • 20 Hang Cleans 75/115
  • 75 Double Unders
    • 15 Hang Cleans 75/115
  • 50 Double Unders
    • 10 Hang Cleans 75/115
  • 25 Double Unders

Today’s Coaches

  • 5:30am-Michelle
  • 6:30am-Trice
  • 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 8.6.15

August 5, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, August 6, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 3-3-3-3-Max Reps @ 85%

CrossFit WOD 

10:00 AMRAP:

  • 10 Lunge Steps
  • 15 KB Swings 35/53

Today’s Coaches

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

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