WOD 5.16.16

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

Workout of the Day – Monday, May 16, 2016

Skill Work

Squat Therapy

Strength Work

Back Squats

  • 5 x 6, with a 3 second tempo down (2:00 rest, between sets)

MetCon (“Annie”)

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

  • Double Unders
  • Sit-ups

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 5.14.16 (Odd Objects Day)

Michelle

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

Workout of the Day – Saturday, May 14, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

Odd Obects WOD TBA

Today’s Coaches

  • 8:45am (CF Kids)-Michelle & Wes
  • 10:00am-Wes

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WOD 5.13.16

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

Workout of the Day – Friday, May 13, 2016

Skill Work

Glute Ham Developer (GHD)

  • Static Holds (20 sec face-up, 20 sec face-down)
  • 3 x 10 Sit-ups
  • 3 x 10 Hip Extensions

Strength Work

Touch-and-Go Cleans

  • Find a 5 RM (2:00 rest, between sets)

MetCon 

24-12-6-3 reps of:

  • Bench Press 135/85
  • Ring Dips

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Kaz
  • 4:00pm-Trice
  • 5:30pm-TBD
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 5.12.16

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

Workout of the Day – Thursday, May 12, 2016

Skill Work

Shoulder Mobility

Strength Work

Bench Press

  • 5 x 6, with a 4 second tempo down (2:00 rest, between sets)

MetCon (None)

Strength & Hamstring Rehab

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Kaz
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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WOD 5.11.16

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May 10, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, May 11, 2016

Skill Work

Hollow Rocks

  • 3 x 00:20 on/00:10 off

Strength Work

Deadlifts

  • 5 x 6, with a 4 second tempo down (2:00 rest, between sets)

MetCon 

For 10:00 do:

  • 1 Pull-up & 1 T2B @ 1:00
  • 2 Pull-ups & 2 T2B @ 2:00
  • 3 Pull-ups & 3 T2B @ 3:00
  • And so on…

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 5.10.16

WOD

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

Workout of the Day – Tuesday, May 10, 2016

Skill Work

Pull-up Negatives

  • 3 x 5, with a 3 second tempo down

Strength Work

Shoulder Press

  • 5 x 6, with a 4 second tempo down (2:00 rest, between sets)

MetCon 

4 RFT of:

  • 400m Run
  • 10 Wall Balls 20/14 @ 10′ target

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-Jeremy
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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WOD 5.9.16

Kaz1

May 8, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, May 9, 2016

Skill Work

Squat Therapy

Strength Work

Back Squats

  • 5 x 6, with a 4 second tempo down (2:00 rest, between sets)

MetCon 

3 RFT of:

  • 5 Thrusters 135/95
  • 10 OTB Burpees

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Jeremy
  • 7:30pm (101)-Jeremy

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WOD 5.7.16 (Friends & Family Day)

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May 6, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Saturday, May 7, 2016

Skill Work

Coach’s Pick

Strength Work

None

MetCon

TBA

Today’s Coaches

  • 8:30am (CFMK)-Jeremy
  • 10:00am-Jeremy

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WOD 5.6.16

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May 5, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, May 6, 2016

Skill Work

GHD Static Holds

Strength Work

Squat Cleans 

  • 5 x 3 @ 5 RM + 10# (2:00 rest, between sets)

MetCon 

3 RFT of:

  • 15 Man-makers 45/25
  • 25 Back Extensions

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-TBD
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 5.5.16

WOD

May 4, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, May 5, 2016

Skill Work

Shoulder Mobility

Strength Work

Bench Press

  • 4 x 8, with a 3 second tempo down (2:00 rest, between sets)

MetCon 

5 RFT of:

  • 10 OHS 95/65
  • 12 Ring Dips
  • 24 Double Unders

Today’s Coaches

  • 5:30am-Jeremy
  • 6:30am-Jeremy
  • 7:30am (101)-No Class
  • 8:30am-Jeremy
  • 4:00pm-Jeremy
  • 5:30pm-TBD
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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