Friday 12.30.16 WOD
WOD Happy 32nd Birthday Coach Lea! **Last complete 12.30.15 “Coach Lea’s 2014 Birthday WOD” For Time: 31 Deadlifts (95,65,75,55) 31 Hang Cleans 31 Front Squats 31 Push Press 31 Burpees 31 Push Press 31 Front Squats 31 Hang Cleans 31 Deadlifts **20min time cap **2016 complete 32 Reps of each movement $Out Back Rack Lunge […]
Protected: Friday 12.30.16 WOD NOTES
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Thursday 12.29.16 WOD
WOD “Tri Sprint Intervals” 5 Rounds of 4:00 on / 4:00 off: 30,20 Calorie Row 30,20 Calorie Bike AMRAP 10m Shuttle Runs **Score total 10m shuttle runs **courtesy of CFNE $Out Box Squat (5×3 @ 75%, below parallel, wide stance) WOD NOTES
Protected: Thursday 12.29.16 WOD NOTES
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Wednesday 12.28.16 WOD
WOD “8 Crazy Nights” **last complete 12.13.15 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap $ Out Mobility with Coach WOD NOTES
Protected: Wednesday 12.28.16 WOD NOTES
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Tuesday 12.27.16 Box Brief
T minus 5 days until the Lifestyle Challenge Know your WHY? Starting a 30 day Lifestyle Challenge is a BIG commitment and it can be a lot of work. It’s important to keep your goals in sight so you never question if this is worth it. Todays Lifestyle Challenge prep: 1. List the number one […]
Tuesday 12.27.16 WOD
WOD 0:00 – 12:00min Bench Press (6×4 @ 70%) –At 15min Begin– “Sagittarius” 17min Up Ladder: 2,4,6,8,10,12….. Bench Press (135,95,115,75) KB Swings (70,55,55,35) $ Out 3×10 Sit Ups, single arm DB overhead https://youtu.be/UQy0HHaA_TU WOD NOTES
Protected: Tuesday 12.27.16 WOD NOTES
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12.26.16 Box Brief
CrossFit Skill & Strength Class Launches! Your going to absolutely LOVE this: Top level Athletes, executives and even professional CrossFitters all set goals. Setting goals gives you short term focus to your long term plan, centering your time, energy and resources. If you are a goal oriented individual than given the right direction and Coaching you […]
