Workout of the Day

A.K.A The "WOD"

Saturday, September 26th 2020

Metcon

5 Rounds
400 Meter Run
30 Deadlifts (135/95)

Mobility

Treat Yourself
10-15 Minutes of Mobility

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Friday, September 25th 2020

Metcon

Grinder

1000/750m Row
- into -
5 Rounds
10 Devils Press (50s/35s)
10 Box Jumps (30/24)
- into -
1000/750m Row

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Thursday, September 24th 2020

Strength

Bench Press
3-3-3-3-3-3

* New set every 2 minutes
*80% of 1RM - Same weight for all sets
*Use Spotter*

Metcon

12 Min AMRAP

5-10-15-20-25-30...
Toes to Bar
Thrusters (95/65)

Mobility

Happy nearly Friday! You have almost made it to the weekend!! Give your body some TLC and some mobility at some point today. We have been working it hard <3

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Wednesday, September 23rd 2020

Strength

Front Squat
3-3-3-3-3-3

* New set every 2 minutes
80% of 1RM - Same weight for all sets

Metcon

5 sets (1:1 work to rest)

100ft Bodyweight Lunge Walk
25 Push Ups
20 Dumbbell Snatch (50/35)

*Score time for each round (does not include rest time)
*Rest an equal amount of time to the previous round's work time

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Tuesday, September 22nd 2020

Strength

Deadlift
3-3-3-3-3-3

* New set every 2 minutes
80% of 1RM - Same weight for all sets

Metcon

Meet you at the bar

63 Back Squats (105/65)
45 Hang Power Cleans (105/65)
36 Shoulder to Overhead (105/65)

*Take bar from floor for all movements

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Monday, September 21st 2020

Metcon

Bradyn
5 Rounds

99 Double Unders
7 Burpees
21 Thrusters (65/45)
- Then -
1 Mile Run

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Saturday, September 19th 2020

Metcon

We will be hosting a viewing party of the CrossFit Games qualifier at the gym on Saturday. We will be doing one of the qualifying workouts at 10:30am and then BBQ/Potluck after for a viewing party. It is time we all come together and enjoy our sport :) The grill will be on and available to toss anything on you would like. Plates, napkins and all that good stuff will be provided.

*We are not going to limit this in capacity. We are all adults here, please just wash your hands and be smart.

Metcon

Please reserve your spot in Zenplanner per usual. This is going to be a very casual fun event! We are going to even let you pick your poison on the WOD! You can do Friendly Fran or Damn Diane and then after picking one of those if you choose we will also do the 1 rep Front squat or 1k Row. We will plan to run heats if we need for space. First come first serve. Excited to see you all there!

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Friday, September 18th 2020

Strength

Bench Press
2-2-2-2-2-2-2-3

* New set every 90 seconds
*80% of 1RM - Same weight for all sets
*8th set is 3 reps
*USE A SPOTTER

Metcon

5 Rounds

21/15 cal bike
15 Double KB or DB front squats (55/35)
9 Toes to Bar


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Thursday, September 17th 2020

Metcon

5 Sets *New Set Every 5 Mins
20/15 cal row
200 m Run
10 Power Cleans (135/95)

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