WOD 5.11.15

May 11, 2015 | Posted in Uncategorized | By

Workout of the Day – Monday 5.11.15

Skill of the Day 

5 min EMOM

6 Bent over rows @ 75% of Clean

Strength Work 

Back Squat

  • 5 X 1 @ 90%

CrossFit WOD

“Kelly”

5 Rounds for time of:

  • 400 m Run
  • 30 Box Jumps 20/24
  • 30 Wall Balls 14/20

Coaches of the Day! 

download (1)

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Weekly Update – March 29

March 30, 2015 | Posted in Uncategorized | By

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WOD 3.28.15

March 27, 2015 | Posted in Uncategorized | By

Workout of the Day 3.28.15

Skill of the Day 

None

Strength Work 

None

CrossFit WOD 

Friends and Family Day

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Endurance WOD 11.8.14

LongRun

November 7, 2014 | Posted in Uncategorized | By

Endurance Workout of the Day 11.8.14

3 Sport

A. Swim

B. Run – 5 miles

Done back to back / no transitions

Running

Long Run

  • M – 5 miles
  • H – 9 miles
  • S – 5 miles

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WOD 10.17.14

IMG_2452

October 16, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.17.14

Skill of the Day:

OH Complex w/barbell

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

Strength:

  • Deadlift 5×8@90%

WOD:

8 min AMRAP:

  • 10- Bench Press 65/95#
  • 15- Ring Rows

Post Total Rounds & Reps…

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WOD 10.14.14

kettlebell

October 13, 2014 | Posted in Daily WOD, Uncategorized | By

Workout of the Day 10.14.14

Skill of the Day:

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

  • 3minute 3 rep EMOM

Strength:

  • Press 5×5 @ 65%

WOD:

12 min AMRAP:

  • 400m Run
  • 15- KB Swings 35/53

Post Total Rounds/Reps

 

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Endurance WOD 10.11.14

CFE

October 10, 2014 | Posted in Endurance WOD, Uncategorized | By

Endurance WOD 10.11.14

 

3 Sport- 

A.  Swim- 800m

B.  Run-5 miles

Done back to back, no rest, work on transitions.

 

Running-

Long Run

M- 5 miles

H- 5 miles

S- 3 mile

 

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Endurance WOD 10.10.14

swim-bike-run

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

Endurance WOD 10.10.14

 

3 Sport- 

Swim Intervals

  • 50×50 Kick Only/rest 30 Sec

  • Tread Water 3x5min

Running-

Time Trials

M- 20 mins

H- 16 mins

S- 10 mins

Go as far as possible in the amount of time listed.

 

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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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