WOD

WORKOUT OF THE DAY
Jul 0
Jul 0

7-28-15

7-28-15 Warm-Up 8Mins (Moderate Weight) 10 KB Sumo Deadlifts 10 Russian Swings 10 Goblet Squats 200M Jog       Strength Back Squat 5-4-3-2-1 *Build a heavy as you can with good form for the ladder!       WOD For Time: 40 Reps of the Complex 1 Front Squat + 2 Lunges + 1 Shoulder […]

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Jul 0
Jul 0

7-27-15

7-27-15 Warm-Up 6Min EMOM 1st Min- Inch Worm Walkout to Superman Pushup 2nd Min- Spiderman Lunge to Cobra Stretch -After EMOM a 400M Run-         Gymnastic Strength/Barbell Strength EMOM-10Mins 1st Min- 10 Strict Push-Ups OR 10 Plyo Push-Ups 2nd Min- 3 T/G Power Cleans building each min *All reps must be T/G on […]

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Jul 0
Jul 0

7-24-15

7-24-15 “SPIRIT OF THE GAMES WEEK!!!” Seeing as how it is the week of the Crossfit Games we will be doing different workouts from previous years in the Games or versions of them. Don’t worry this is all for a good workout and for fun and everything can be scaled…make sure you come on in […]

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Jul 0
Jul 0

7-23-15

7-23-15 “SPIRIT OF THE GAMES WEEK!!!” Seeing as how it is the week of the Crossfit Games we will be doing different workouts from previous years in the Games or versions of them. Don’t worry this is all for a good workout and for fun and everything can be scaled…make sure you come on in […]

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Jul 0
Jul 0

7-22-15

7-22-15 “SPIRIT OF THE GAMES WEEK!!!” Seeing as how it is the week of the Crossfit Games we will be doing different workouts from previous years in the Games or versions of them. Don’t worry this is all for a good workout and for fun and everything can be scaled…make sure you come on in […]

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Jul 0
Jul 0

7-21-15

7-21-15 “SPIRIT OF THE GAMES WEEK!!!” Seeing as how it is the week of the Crossfit Games we will be doing different workouts from previous years in the Games or versions of them. Don’t worry this is all for a good workout and for fun and everything can be scaled…make sure you come on in […]

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Jul 0
Jul 0

7-20-15

7-20-15 “SPIRIT OF THE GAMES WEEK!!!” Seeing as how it is the week of the Crossfit Games we will be doing different workouts from previous years in the Games or versions of them. Don’t worry this is all for a good workout and for fun and everything can be scaled…make sure you come on in […]

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Jul 0
Jul 0

7-17-15

7-17-15 Warm-Up 10Mins “Coaches Choice”       Partner WOD-2 People! 0:00 to 10:00Mins -Partners will find 1RM Back Squat combined *Only use 1 bar and do it on the Rack   10:00 to 20:00Mins Max Reps Alternating between -20 Wall Balls (20/14) -10 Passing WB Sit-ups *This is an amrap so do the WB […]

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Jul 0
Jul 0

7-16-15

7-16-15 Warm-Up 8Mins 20 Plank Shoulder Taps 10 Hollow Hold to Superman Rock over and back 60sec Double Under Practice       Skill 15Mins of practice on Handstand Progression/ HSPU! ***HS will be taught in progression of Wall Walk/ Basic Kickup/ Kipping HSPU.       WOD “Nicole” 20Min Amrap -Run 400M -Max Pull-Ups […]

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Jul 0
Jul 0

7-15-15

7-15-15 Warm-Up 10Mins 25′ Inch Worm 50′ Deep lunge Hip FLexor Stretch 25′ Frankenstein High Kicks 10 Banded Good Mornings 10 V-Situps     Strength -In 20Mins build to a Heavy 3RM Deadlift *Take plenty of time to build up and do not rush getting to your max 3, these must all be T/G….no dropping […]

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