Daily WOD

/Daily WOD/

Saturday, 6/25/2016

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Workout of the Day

8am Class with Jeremy:

A great Strength workout with a moves we haven’t done in a while

Followed by

A great workout with moves we haven’t done in a while.

9am MikeIraFritz Strength Class:

To get stronger once a week you should be hitting these lifts, and here’s what we’ll be doing each week for the MikeIraFritz Class:
Squat or Deadlift
And
Overhead Press or Bench Press

10am All comers with Jeremy – Basic Bodyweight moves organized into a crazy fun game
11am Advanced WOD Coached by Jeremy but the WOD is brought in by Rebecca B.  Surprise!
2:30 JuneWOD coached by Coach June.  A normal WOD with extra flexibility work

By | June 24th, 2016|Uncategorized|0 Comments

BMU!, Friday, 6/24/2016


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Workout of the Day

Warmup:  PVC game

Skill:  Jumping BMU

Strength:  BMU scale- jumping or C2B

WOD:  15-10-5
BMU
Thrusters
115/75

Cashout:  SA KB RDLs
3 x 10 each side

430pm Strength:  WTD Str. Pull-ups
Strict DipsIMG_5642


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By | June 23rd, 2016|Uncategorized|0 Comments

2 Rounds for time with rest, Thursday, 6/23/2016

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Workout of the Day

Warmup:  CF Warmup

Skill:  DB Snatch

Strength:  Overhead Squat
3-3-3

WOD:  2 RFT
800m Run w/ DB
30 DB Snatch (alt)
20 Squats w/ DB
rest 2 minutes

Cashout:  Speed Step
Double Under

430pm Strength:  C+J

2016-06-23


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By | June 22nd, 2016|Uncategorized|0 Comments

“Mary” Wednesday, 6/22/2016

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Workout of the Day

Warmup:  Zizz

Skill:  Pistols
*foot on side of box
*foot slide down box

Strength:  HSPU scale- straddle
Pull-up scale- ring rows

WOD:  “Mary”
AMRAP 20
5 HSPU
10 Pistols (alt)
15 Pull-ups

Cashout:  Dice Roll

430pm Strength:  Deadlift

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By | June 21st, 2016|Uncategorized|0 Comments

Front Squats and Alternating EMOM, Tuesday, 6/21/2016

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Workout of the Day

Warmup:  Couch Stretch

Skill:  GHD sit-up

Strength:  Front Squat
3-3-3
*heavy and good looking

WOD:  15 Alt EMOM
10 FR Lunge 95/65
10 GHD sit-ups
:30 HS hold

Cashout:  1000m Row for time

430pm Strength:  Snatch

2016-06-21


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By | June 20th, 2016|Uncategorized|0 Comments

Split Jerk work!, Monday, 6/20/2016

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Workout of the Day

Warmup:  3 RFQ
10 Jumping Lunges
10 Med ball Clean

Skill:  *footwork
*speed under the bar

Strength:  Split Jerks
2-2-2

WOD:  10-8-6-4-2
HPC
Split Jerk
*60% of strength max

Cashout:  Planks WTD
5 x :45/:45

430pm Strength:  Zercher squats

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By | June 19th, 2016|Uncategorized|0 Comments

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