Tuesday ” Binky & Eddie’s Bday WOD” 6/11/2013

Announcements:

  • Day 11 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Snatch Balance 3×5 at 70% of 1RM
Strength: Find 1 RM Snatch

Binky & Eddie’s Bday WOD:

AMRAP of

1x Thruster (m:95#/f:65#)
6x V-ups

Increase Thruster by 1 rep EMOM (Every Minute On the Minute) until fail. Number of V-ups remains the same.

Monday “Crystals Bday WOD” 6/10/2013

Announcements:

  • Day 10 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: Find OHS 1 RM
Skill: Kipping/Butterfly pull-up or Bar/Muscle-up

Crystal’s Bday WOD: 10 AMRAP

6x Wall walks
47x Double-unders

Cool down:
250m Row
30x GHD Sit-ups
500m Row
20 GHD Sit-ups
750m Row
10 GHD Sit-ups

Sunday 6/9/2013

Announcements:

  • Day 9 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Saturday 6/8/2013

Announcements:

  • Day 8 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Team WOD: AMRAP in 15 min

Row for calories
Thrusters (m:45#/f:35#)
Toes thru Rings
150m Sled Push (clock rotation)
Coach “recovery”

Friday 6/7/2013

Announcements:

  • No 8pm session this Friday, June 7.
  • Day 7 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Clean Set-up – 1st Pull + Hang Clean 3×3

WOD: 100x Hang Power Cleans for time without dropping the barbell (m:115#/f:75#)

Barbell can be rested on hips, legs or shoulders, but cannot rest on the ground. If barbell is dropped on the ground, penalty is to do 5 burpees on the spot before continuing with hang power cleans.

Thursday 6/6/2013

Announcements:

  • No 8pm session this Friday, June 7.
  • Day 6 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Wednesday 6/5/2013

Announcements:

  • No 8pm Session this Wednesday, June 5.
  • Day 5 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: Front Squat 3×3 (70%, 80%, 90% of 1RM)
Skill: GHD Sit-ups

WOD: 4 Rounds for time

Tuesday 6/4/2013

Announcements:

  • No 8pm Session this Wednesday, June 5.
  • Day 4 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Snatch Set-up then Hang Snatch 3×3

WOD: For time

50x DU’s
10x Snatch Grip Deadlifts (m:115#/f:85#)
15x Hang Power Snatches
20x Floor wipers (each side is one rep)
25x Knees 2 Elbows
100x DU’s
25x Knees 2 Elbows
20x Floor wipers
15x Hang Power Snatches
10x Snatch Grip Deadlifts
50x DU’s


Monday 6/3/2013

Announcements:

  • No 8pm Session this Wednesday, June 5.
  • Day 3 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: OHS 3×3 (70%, 80%, 90% of 1RM)
Skill: Rope Climb

WOD: 5 Rounds for time

4x Shoulder to Overhead (m:135#/f:95#)
4x OHS
400m Run

Sunday 6/2/2013

Announcements:

  • Day 2 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.