Weekly WODs - Week of 1/5/15

Weekly Programming Email Week Of1/5/15
2015 is here and it's time to get rocking!You'llnotice in the gym that we have posted a "Goal Board".Please take a few minutes to put a few goals on the board, short-term or long-term.

We've also started a private members Facebook Group.This will be a place that we post additional programming and ideas for members only.CLICK HEREto find the group and join.

Last but not least there's a Daily Gymnastics Handstand challenge happening now, check it out and do the daily challenge.CLICK HERE

CrossFit - Coaching the Push Press with Miranda Oldroyd
CrossFit - Coaching the Push Press with Miranda Oldroyd

Push Press
Hang Cleans (full ROM)
*50 Double Unders after each rounds

CrossFit - Tips From a Silver-Medalist Rower
CrossFit - Tips From a Silver-Medalist Rower

2k Row
EMOM for 20 min
EVEN 10 Wall Balls
ODD 10 Burpees
Quick tips on the dead lift with Jason Khalipa
Quick tips on the dead lift with Jason Khalipa

CrossFit Tactical Strength
1 RM Deadlift
MAX Pullups
5 Min MAX KB Snatch 53/35
Handstand Pushups for CrossFit - Technique WOD
Handstand Pushups for CrossFit - Technique WOD

Strict Hand Stand Pushups
3x MAX
3x MAX
WOD: For Quality
10-1 Russian KB Swings 70/55
1-10 Box Jumps 30/24

Chad Vaughn Coaches Kayla Baumgardner on the Overhead Squat
Chad Vaughn Coaches Kayla Baumgardner on the Overhead Squat

A1) Back Squat
A2) Muscle Ups
30 in as few sets as possible

AMRAP 8 min
9 OHS 135/85
3 Wall Walks
Partner WOD
With a Partner
20 Rounds, alternating
10 Situps
8 Wall Balls
6 Alt KB Snatch
4 Box Jumps
2 Burpees

100m row sprint

EX. partner 1 will go through situps through burpees while partner 2 waits. once they finish they finish the burpees, partner 2 will start. partner 1 will sprint the 100m row then rest the remainder of the time before partner 2 finishes the burpees
Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

5 comments (Add your own)

1. Haobo wrote:
the rower any time of the day or night for an intense full body wourkot; or switch things up with a CrossRow style wourkot incorporating bursts of rowing with other exercises like kettlebell swings, squats,

Wed, February 17, 2016 @ 11:48 PM

2. EllCedo wrote:
Levitra Lakemedel Lioresal Acheter En Canada generic cialis from india Cialis A Basso Costo

Fri, June 8, 2018 @ 5:21 AM

3. wrote:
free online dating websites
free dating websites,free dating online
free online dating. free dating site, free dating online
loose dating sites
[url=http://freedatingsitesus.com/]free dating sites[/url]

Thu, February 14, 2019 @ 8:00 AM

4. wrote:
Hey there! Quick question that's entirely off topic. Do you
know how to make your site mobile friendly? My website looks weird when viewing
from my iphone. I'm trying to find a template or plugin that
might be able to correct this issue. If you have
any recommendations, please share. With thanks!

Tue, May 28, 2019 @ 10:54 PM

5. wrote:
With havin so much written content do you ever run into any
problems of plagorism or copyright violation? My site has a
lot of completely unique content I've either authored myself or outsourced but it looks like a lot of it is popping it up all over the internet without my agreement.
Do you know any techniques to help prevent content from being ripped off?
I'd really appreciate it.

Sun, June 2, 2019 @ 10:56 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 


Map - Location