WOD 10.10.14

Deadlift

October 9, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.10.14

Skill of the Day:

OH Complex w/barbell

  • Press/PP/PJ/SJ
  • 5 minute 2 rep EMOM

Strength:

  • Deadlift 5×8@60%

WOD:

7 min AMRAP:

  • 6- Power Cleans 95/135#
  • 4- HSPUs

Post Total Rounds…

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WOD 10.09.14

OHS

October 8, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.09.14

Skill of the Day:

OHS w/barbell

  • 3 minute 5 rep EMOM (Jerk Grip)

Strength:

  • Jerk 5×3@70%

WOD:

5 Rounds:

  • 20 cal- Row
  • 10 m-Pinch Plate 10/25#

Post Time…

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Endurance WOD 10.09.14

runners

October 8, 2014 | Posted in Daily WOD, Uncategorized | By

Endurance WOD 10.09.14

 

3 Sport- 

A/R Day

  • Pick one sport and do 30-45 min Skills and Drills

Running-

A/R Day

  • 70% paced run for 20 minutes then skills and drills for

M- 30 mins

H- 20 mins

S- 10 mins

 

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WOD 10.08.14

Box Jump

October 7, 2014 | Posted in Daily WOD | By

Workout of the Day 10.08.14

Skill of the Day:

4 Rounds:

  • 30 second Double Under
  • 30 second rest

Strength:

  • Back Squat 5×8@70%

WOD:

10 minute AMRAP:

  • 2-Deadlifts 185/275#
  • 10-Box Jumps 24/30

Post Rounds and Reps…

 

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WOD 10.07.14

10306263_621559897926597_2205787826148602607_n

October 7, 2014 | Posted in Daily WOD | By

Workout of the Day 10.07.14

Skill of the Day:

3 Position Clean w/BB (hip, knee, shin)

  • 3minute 3 rep EMOM

Strength:

  • Press 5×5 @ 70%

WOD:

2 Rounds of 3:00 “Cindy”:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Squats
  • then 800m Run

 

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WOD 10.06.14

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October 6, 2014 | Posted in Daily WOD | By

Workout of the Day 10.06.14


Skill of the Day:

4 Rounds:

  • 30 second Flexed Arm Hang
  • 30 second rest

Strength:

  • Clean 5×3@70%

WOD:

“Jeremy” 21-15-9 reps:

  • OHS 65/95#
  • Burpees

Post Time…

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WOD 10.04.14

Screen Shot 2014-09-28 at 10.35.56 PM

October 3, 2014 | Posted in Daily WOD | By

Daily WOD 10.04.14

 

Please join us for The Arena competition at CFMK!

 

 

 

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WOD 10.03.14

rope-climb-e1396463140314

October 2, 2014 | Posted in Daily WOD | By

Workout of the Day 10.03.14

Skill of the Day:

OH Complex w/barbell

  • Press/PP/PJ/SJ
  • 5 minute 2 rep EMOM

Strength:

  • Deadlift 5×8@65%

WOD:

3 Rounds-2 Minute AMRAP:

  • 20- Med Ball Cleans 14/20#
  • 1- Rope Climb

Post Total Rounds…

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WOD 10.02.14

caution_box_jumps_black_tshirt

October 1, 2014 | Posted in Daily WOD | By

Workout of the Day 10.02.14

Skill of the Day:

OHS w/barbell

  • 3 minute 5 rep EMOM (Snatch Grip)

Strength:

  • Jerk 5×3@65%

WOD:

15 minute AMRAP:

  • 5- C2B Pull-ups
  • 10- Box Jumps 24/30

Post Total Rounds…

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WOD 10.01.14

standard push-ups girls

September 30, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.01.14

Skill of the Day:

4 Rounds:

  • 30 second Ring Support
  • 30 second rest

Strength:

  • Back Squat 5×8@65%

WOD:

3 Rounds:

  • 9- Push-ups
  • 12- Mountain Climbers
  • 15-Squats

Post Time…

 

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