WOD 9.21.16

Thrusters

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

Workout of the Day-Wednesday, September 21, 2016

Skill Work

Front Squat

3×5 with 5 sec tempo down

And no pause in bottom

Strength Work

10min EOMOM

3-Cleans

6-Alternating Jerk Steps

CrossFit WOD

5-10-15-20

Double KB Thruster (35/24)

Toes-thru-Rings

 

Today’s Coaches

Flowery Branch Location

5:30am-Wes

8:30am-Rick

4:00pm-Jeremy

4:00pm-6:00pm MKBB-Brandon

5:30pm-Jeremy

6:30pm-Nora

Gainesville Location

6:00am-Trice

12:00pm-Brandon

4:30pm-Trice

5:30pm-Trice

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WOD 9.20.16

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

Workout of the Day-Tuesday, September 20, 2016

Skill Work

Double Unders

3 Rounds

20 sec slow singles w high jump, 20 sec doubles, 20 sec rest

Strength Work

8 Bent Row, supinated (underhand)

4 Chin up Negatives (underhand)

8 min, alternating EMOM

CrossFit WOD

3 Rounds for Time:

“Christine”

Row 500m

12 BW Deadlift

21 Box Jumps (20″)

 

Today’s Coaches

Flowery Branch

4:00pm-Trice

4:00pm-6:00pm MKBB-Jeremy

5:30pm-Trice

6:30pm-Jeremy

Gainesville Location

12:00pm-Brandon

4:30pm-Brandon

5:30pm-Nora

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WOD 9.19.16

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

Workout of the Day-Monday, September 19, 2016

Skill Work

Overhead Squat

3 rounds

15 sec static hold in bottom position. Rest 45 sec between sets

Strength Work

Snatch

3 Sn Push Press + 3 OHS

5 sets, EOMOM

CrossFit WOD

3 Rounds:

30 sec burpees, rest 30 sec

30 sec situps, rest 30 sec

30 sec HSPU, rest 30 sec

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Jeremy

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Jeremy

Gainesville Location

6:00am-Rick

12:00pm-Jeremy

4:30pm-Trice

5:30pm-Trice

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WOD 9.17.16 (Competition WOD)

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

Workout of the Day-Saturday, September 17, 2016

Skill Work

Burgener Warmup

Strength Work

1rm snatch. One rep every 90 sec.

Go for 12 min total, so everyone gets 8-9 attempts.

CrossFit WOD

13 min AMRAP

7 OHS (95/65)

7 Bar-Over Burpees

50m Farmers Carry (30/20)

 

Today’s Coaches

Flowery Branch Location

8:30am- Yoga

10:00am CrossFit WOD-TBD

Gainesville Location

10:00am CrossFit WOD-Rick

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WOD 9.16.16

confidence

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

Workout of the Day-Friday, September 16, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x30 sec

Strength Work

Front Squat

Work to heavy double

3-3-3-2-2

CrossFit WOD

30ft OH Lunges (45/25 plate)

10 burpee, jump onto plate

30ft OH Lunges (45/25 plate)

20 KBS (53/35)

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Jeremy

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am- Rick

12:00pm- Brandon

4:30pm- Jeremy

5:30pm- Jeremy

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WOD 9.15.16

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

Workout of the Day-Thursday, September 15, 2016

Skill Work

Push Press

3rds of:

5 Dip with 3sec hold, then 3 Push Press Singles

Strength Work

2 Push Jerk

on second rep, hold in catch position for 2sec before standing

5 sets, every 90 sec

CrossFit WOD

FIGHT GONE BAD!

3 Rounds of:

Wall Ball- 20/15

SDHP- 75/55

Box Jump- 20″

Push Press- 75/55

Row (calories)

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

Read More →

WOD 9.14.16

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

Workout of the Day-Wednesday, September 14, 2016

Skill Work

Front Squat

3×5

3sec tempo down and 3sec pause in bottom

Strength Work

4×3

Press from Split

switch which foot is in front each set

CrossFit WOD

“Bad Cindy”

10min AMRAP

5 c2b pullups

10 ring pushups

15 jumping air squats

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am-Rick

4:00pm-Jeremy

5:30pm-Jeremy

6:30pm-Nora

Gainesville Location

6:00am-Trice

12:00pm-Brandon

4:30pm-Trice

5:30pm-Trice

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WOD 9.13.16

run

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

Workout of the Day-Tuesday, September 13, 2016

Skill Work

Double Unders

3rds

30sec slow singles with high jump, 30sec Double Unders

Strength Work

8 Bent over Row

4 Ring Pullup Negatives (false grip if possible)

8 min, alternating EMOM

CrossFit WOD

“Griff”

2 rounds of:

Run 800m

Run 400m backwards

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:oopm- Trice

5:30pm- Trice

6:30pm- Jeremy

Gainesville Location

6:00am- Jeremy

12:00pm- Brandon

4:30pm- Brandon

5:30pm-Nora

Read More →

WOD 9.12.16

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September 11, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Monday, September 12, 2016

Skill Work

Overhead Squat

4×3, every 90 sec

2 sec down, 2 sec pause on each rep.

Strength Work

2 Hip Snatch

8 min EMOM

Stay vertical on dip/drive!

CrossFit WOD

3 rft:

5 Deadlift (275/155)

15 GHD Situps

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am-Jeremy

4:00pm-6:00pm MKBB- Jeremy

4:00pm- Kaz

5:30pm- Kaz

6:30pm- Jeremy

Gainesville Location

6:00am- Wes

12:00pm- Jeremy

4:30pm- Trice

5:30pm- Trice

Read More →

WOD 9.10.16 Kettlebells4Kids!

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September 9, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Saturday, September 10, 2016

Kettlebells4Kids WOD

9min AMRAP of:

9 KB Swings (53/35)

9 Burpees

9 KB Swings

9 Box Jumps (24/20)

WOD only at the Flowery Branch location today! Come out to support!

10:00am-Coach Wes 

Did you know the estimated average age of a homeless person in the US is just 9 years old? Please join our team to donate towards this great foundation! Everyone is welcome! Our team page is:

https://www.classy.org/fundraise/team?ftid=86231

 

 

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