WOD 4.23.16 (Scenario Day)

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

Workout of the Day – Saturday, April 23, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Scenario WOD TBA

Today’s Coaches

  • 8:30am (MKBB)-Brandon
  • 10:00am-Brandon

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WOD 4.22.16

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

Workout of the Day – Friday, April 22, 2016

Skill Work

Front Rack Stretching

Strength Work

Cleans

  • 3 x 5 touch-and-go (work up to 5 RM, in 3 sets, with 2:00 rest between sets)

MetCon (“Fran”)

21-15-9 reps of:

  • Thrusters 95/65
  • Pull-ups

Today’s Coaches

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

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WOD 4.21.16

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April 20, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, April 21, 2016

Skill Work

Freestanding Handstands

Strength Work

Bench Press

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

For time:

  • 2000m Row

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 4.20.16

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April 19, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, April 20, 2016

Skill Work

Split Jerk + Press

Strength Work

Deadlift

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

3 RFT of: 

  • 10 Hang Power Cleans 135/95
  • 15 Wall Balls 20/14
  • 20 KB SDLHP 53/35

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)-Brandon

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WOD 4.19.16

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April 18, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, April 19, 2016

Skill Work

Jump Rope/Double Unders

Strength Work

Shoulder Press

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

8:00 AMRAP of:

  • 8 OHS 95/65
  • 8 Push-ups

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 4.18.16

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April 17, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, April 18, 2016

Skill Work

Drop Snatch

Strength Work

Back Squat

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

Strength & Shoulder Rehab (No WOD)

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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NO WOD 4.16.16

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April 15, 2016 | Posted in Daily Info and Workout | By

The gym will be closed today for the Travis Cooper Seminar.

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WOD 4.15.16

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April 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, April 15, 2016

Skill Work

Front Rack Stretching

Strength Work

Cleans

  • 3 x 5 touch-and-go (work up to 5 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

3 RFT of:

  • 2 Rope Climbs
  • 4 HSPUs
  • 8 Power Snatches 75/55

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 4/14/16

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April 13, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, April 14, 2016

Skill Work

Ring Dip/Support

Strength Work

Bench Press

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

7:00 AMRAP of:

  • 7 Slamballs 30/20
  • 7 Burpees
  • 7 Toes-2-Bar

Today’s Coaches

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

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WOD 4.13.16

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April 12, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, April 13, 2016

Skill Work

Tall Clean

Strength Work

Dead Lift

  • 3 x 10 (work up to 10 RM, in 3 sets, with 2:00 rest between sets)

MetCon 

4 RFT of:

  • 400m Run
  • 15 Wall Balls 20/14
  • 25 Sit-ups

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)-Brandon

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