WOD 6.24.15

June 23, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, June 24, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

10-to-1 reps for time:

  • Deadlifts
  • Pull-ups

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 1:00pm-Trice
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Nora/Miguel
  • 7:30pm (101)-Nora/Miguel

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WOD 6.23.15

June 22, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, June 23,  2015

Skill of the Day 

Shoulder Press

Strength Work 

Push Press

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

3 RFT:

  • 400m Run
  • 8 Muscle-ups

Today’s Coaches

  • 5:30am-Tyler
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Kaz

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WOD 6.22.15

June 21, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, June 22, 2015

Skill of the Day 

Overhead Squat

Strength Work 

E3MOM for 12:00

  • 8 OHS (increase load each set)

CrossFit WOD 

5 RFT:

  • 10 Deadlifts @ 1.5 bodyweight
  • 10 HSPUs

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 1:00pm-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 6.20.15

June 19, 2015 | Posted in Daily WOD | By

Workout of the Day Saturday, June 20, 2015

Skill of the Day 

None

Strength Work 

None

CrossFit WOD

Coaches’ Choice

Coach of the Day

  • 10:00am-Nora

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WOD 6.19.15

June 18, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, June 19, 2015 (Wear R.E.D)

Skill of the Day 

10 min Handstand Practice (Wall/Free/Walk)

Strength Work 

2-min Max Effort:

  • Push-ups
  • Sit-ups

CrossFit WOD 

For time:

  • 2-mile Run

Then:

  • Max Unbroken Strict Pull-ups

Coaches of the Day

  • 5:30am-David
  • 7:30am (101)-Trice
  • 8:30am-David
  • 1:00pm-Michelle
  • 4:00pm-Trice
  • 5:30pm-David
  • 6:30pm-David
  • 7:30pm (101)-David

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WOD 6.18.15

June 17, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, June 18, 2015

Skill of the Day 

3 rds:

  • 1-min plank (front, left-side, right-side)

Strength Work 

Retest for those who missed Monday or Wednesday

CrossFit WOD 

21-15-9 reps of:

  • Snatch 75/115
  • Double Unders

Coaches of the Day

  • 5:30am-Trice
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-David

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WOD 6.17.15

June 16, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, June 17, 2015

Skill of the Day 

WOD Prep

Strength Work 

“Max Kane Total”

Find 1 RM for:

  • Clean
  • Bench Press
  • Front Squat

CrossFit WOD 

For time:

  • 800m Run

Coaches of the Day

  • 5:30am-David
  • 7:30am (101)-Trice
  • 8:30am-David
  • 1:00pm-David
  • 4:00pm-Trice
  • 5:30pm-Miguel
  • 6:30pm-Nora & Miguel
  • 7:30pm (101)-Nora & Miguel

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WOD 6.16.15

June 15, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, June 16, 2015

Skill of the Day 

4 rds 30 sec on/off:

  • Russian KB Swings 35/53

Strength Work 

  • Retest for those who missed on Monday

CrossFit WOD 

3 RFT of:

  • 15 Thrusters 65/95
  • 20 Box Jumps 20″/24″

Coaches of the Day

  • 5:30am-Tyler
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-David

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WOD 6.15.15

June 14, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, June 15, 2015

Skill of the Day 

WOD Prep

Strength Work 

“CrossFit Total”

Find 1 RM for:

  • Back Squat
  • Press
  • Deadlift

CrossFit WOD 

For Time:

  • 1000m Row

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WOD 6.13.15

June 12, 2015 | Posted in Daily WOD | By

Workout of the Day Saturday, June 13, 2015

Skill of the Day 

None

Strength Work 

None

CrossFit WOD

Coaches’ Choice

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