WOD 8.26.16

th-11

August 25, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, August 26, 2016

Skill Work

3×10 GHD Sit-up

3×10 GHD Hip Ext.

Static Hold after last set for 20sec

Strength Work

Front Squat

4×8@75% of 3RM

CrossFit WOD

“Nate”

20min AMRAP of:

2- Muscle-ups

4- HSPUs

8- KB Swings 53/70

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Brandon

5:30pm- Brandon

6:30pm- Brandon

7:30pm (101)- Brandon

Gainesville Location

6:00am- Wes

12:00pm- Brandon

4:30pm- Jeremy

5:30pm- Jeremy

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WOD 8.25.16

Accountability2

August 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Thursday, August 25, 2016

Skill Work

Push Press

3rds of:

5 Dip with 3sec hold

then 3 Push Press Singles

Strength Work

Jerks

8mins to work up to a heavy single then drop and

do 2 reps@80% 4mins

EMOM

CrossFit WOD

Alternating Tabata

Push-ups

Sit-ups

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:00pm- Trice

5:30pm- Trice

6:30pm- Jeremy

Gainesville Location

6:00am- Trice

12:00pm- Jeremy

4:30pm- Kaz

5:30pm- Kaz

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Staying on Course

th-13

August 24, 2016 | Posted in The Word (Coach Blogs) | By

Staying on Course

By: Coach Jeremy Warner

 

Patience is a virtue. A virtue I was taught in a harsh way once I arrived at Ft Benning GA on 6 September 2001. Now this will not be a story about how my life changed after the events that followed on September 11th or any of the million push-ups I did while waiting in never ending lines for the first few weeks of my enlistment. This is a story about staying on course. I enlisted with an Airborne Infantry contract, with the bright notion I would volunteer for the Ranger Indoctrination Program (RIP) and then become one of the baddest mofos on the planet, a US Army Ranger.

Adversity being a constant thing on this journey, I was tempted many times to take an easier path. This easier path would not lead me towards the title of baddest mofo on the planet and therefore I could not submit to its lure. “Quit now” the instructors would say, we have openings in Germany and Italy. The weak minded would take the option and sign their name joining the ranks of the VWs (voluntary withdraw) who then moved into nicer barracks, got to hang out, eat chow and rest peacefully, before they headed off to a lesser unit in some seemingly exotic destination. “I must stay on course”, I reminded myself every chance I got of my goal and a renewed desire was instilled in me each time we heard tales of the missions those heroes before us were undertaking.

This is not much different than many of our fitness journeys. We must stay on course or run the risk of ending up in a lesser condition than we originally set our sails towards. There must be a daily reminder of why we set off on our journey, and our desire must be renewed as well with the motivation of others like us who have achieved what we strive for. Do not take the easy road. Do not get distracted by some other program or routine. Follow the one you began and enjoy the journey as you can only take it once. So to wrap this up, if you are on a program, follow the program. Stop trying to add stuff in, take stuff out, and modify or alter elements you do not enjoy, work hard and reap the rewards, or keep going in halfway and you will keep getting half of the satisfaction. See you in the box.

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WOD 8.24.16

Wall Balls

August 23, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, August 24, 2016

Skill Work

Front Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EOMOM

3- Cleans

6- Alternating Jerk Steps

CrossFit WOD

“Karen”

150 Wall Balls for time 14/20 @9ft/10ft tgt

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

4:00pm-6:00pm MKBB- Rick

5:30pm- Jeremy

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Brandon

4:30pm- Trice

5:30pm- Trice

Read More →

WOD 8.23.16

thruster

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

Workout of the Day- Tuesday, August 23, 2016

Skill Work

3rds

30sec slow singles with high jump

30sec Double Unders

Strength Work

8min EOMOM of:

10- Bent over Row

5- Dips with 3sec tempo down

CrossFit WOD

2rds for time of:

30-Thrusters 95/135

30- L-Pull-ups

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:00pm-Trice

5:30pm- Trice

6:30pm- Jeremy

Gainesville Location

6:00am- Jeremy

12:00pm- Brandon

4:30pm- Brandon

5:30pm-Nora

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WOD 8.22.16

th-1

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

Workout of the Day- Monday, August 22, 2016

Skill Work

Overhead Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EOMOM of:

1- Muscle Snatch

2- Power Snatch

3- Drop Snatch

CrossFit WOD

8min AMRAP of:

100m- Run

8- Deadlifts @135/185

6- 8count Push-ups

Today’s Coaches

Flowery Branch Location

5:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

5:30pm- Jeremy

6:30pm- Trice

7:30pm (101)- Trice

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 8.20.16 (Scenario WOD Day)

2

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

Workout of the Day- Saturday, August, 20, 2016

8:30am Yoga- Heather

8:30am-10:00am MKBB

CrossFit WOD

Scenario Day

9:00am Gainesville WOD-

10:00am Flowery Branch WOD-

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WOD 8.19.16

Row

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

Workout of the Day- Friday, August 19, 2016

Skill Work

3×10 GHD Sit-up

3×10 GHD Hip Ext.

Static Hold after last set for 20sec

Strength Work

Front Squat

4×3@3RM

CrossFit WOD

20min EOMOM

10- Cal Row

1- Snatch

Increase in weight after each successful lift

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Trice

5:30pm- Kaz

6:30pm- Trice

7:30pm (101)- Trice

Gainesville Location

6:00am- Wes

12:00pm- Jeremy

4:30pm- Jeremy

5:30pm- Jeremy

Read More →

WOD 8.18.16

rope-climb-e1396463140314

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

Workout of the Day- Thursday, August 18, 2016

Skill Work

Push Press 3rds of:

5 Dip with 3sec hold

then 3 Push Press Singles

Strength Work

Jerks

8min EOMOM

2- Push Jerks

2- Split Jerks

CrossFit WOD

5min EMOM:

Rope Climbs

1 on min 1

2 on min 2

Ect. ect.

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:00pm- Jeremy

4:00pm-6:00pm MKBB- Rick

5:30pm- Jeremy

6:3opm- Jeremy

Gainesville Location

6:00am- Trice

12:00pm-Trice

4:30pm-Kaz

5:30pm- Nora

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WOD 8.17.16

Wallball

August 16, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, August 17, 2016

Skill Work

Front Squat

3×5 with 3sec tempo down and 3sec pause in bottom

Strength Work

10min EOMOM

3-Cleans

6-Alternating Jerk Steps

CrossFit WOD

For time:

10 to 1 of:

Wall Balls 14/20@10ft

20-Double Unders after each set of wall balls

 

Today’s Coaches

Flowery Branch

5:30am- Wes

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

5:30pm- Jeremy

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Jeremy

4:30pm- Trice

5:30pm- Trice

Read More →


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