WOD 8.28.15

August 27, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, August 28, 2015

Warm-Up

Coach’s Choice

CrossFit WOD 

 8 RFT of:

  • 200m Run
  • 15 Deadlifts 125/185
  • 10 OTB Lateral Hops

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 8.27.15

August 26, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, August 27, 2015

Warm-Up

Coach’s Choice

Mobility Work

20:00 Coach’s Choice

CrossFit WOD 

6:00 AMRAP of:

  • 1 Rope Climbe
  • 10 Air Squats

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 8.26.15

August 25, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, August 26, 2015

Warm-Up

Play a Game!

Skill Work

15:00 of Muscle-up Work

CrossFit WOD 

With a 30:00 clock, complete the following:

  • Front Squat 10-8-6-4-2-2-2-2
  • Push Press 8-6-4-3-2-1-1

***Increase load, with each set

Today’s Coaches

  • 5:30am-Wes
  • 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 8.25.15

August 24, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, August 25 , 2015

Warm-Up

Coach’s Choice

CrossFit WOD 

For Time:

  • 75 Double Unders
  • 50 Wall Balls 14/20
  • 25 Hang Cleans 75/115
  • 50 Box Jumps 20″/24″
  • 75 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 8.24.15

August 23, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, August 24, 2015

Warm-Up

Coach’s Choice

Strength Work 

With a 15:00 clock, work up to:

  • 1 RM Snatch

CrossFit WOD

6:00 AMRAP of:

  • 5 Tuck Jumps
  • 10 Toes-2-Bar

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 8.22.15

August 21, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, August 22, 2015

Warm-Up

WOD Prep

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00am-Michelle

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WOD 8.21.15

August 20, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, August 21, 2015

Warm-Up

Coach’s Choice

CrossFit WOD 

With a 14:00 clock, complete the following: 

  • 1000m Row
  • 50 Push Press 55/75
  • 40 Box Jumps 20″/24″
  • 30 Power Snatches 55/75
  • 20 Burpees
  • AMRepsAP of Pull-ups, in remaining time

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 8.20.15

August 19, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, August 20, 2015

Warm-Up

Coach’s Choice

Skill Work

15:00 of  Pistol Work

CrossFit WOD 

With a 30:00 Clock, complete the following:

  • Deadlift 3-3-3-3-3-3
  • Bench Press 6-6-6-6-6

***Increase load, with each set

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 8.19.15

August 18, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, August 19, 2015

Warm-Up

Play a Game!

Mobility Work 

20:00 Coach’s Choice

CrossFit WOD

3 RFT of:

  • 10 DB Thrusters 25/45
  • 200m Run

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 8.18.15

August 17, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, August 18, 2015

Warm-Up

Coach’s Choice

CrossFit WOD 

“Swinging Annie”

50-40-30-20-10 Reps of:

  • Double Unders
  • KB Swings 35/53
  • Sit-ups

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

Read More →


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