Monthly Archives: June 2014

6.30.14

Monday 6.30Track WOD at DB High School with Coach Hammonds.Noon and 6pBring your running shoes.

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6.28.14

Saturday 6.28 Gym Day – Come help put the gym together.

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6.27.14

Friday 6.27 Moving Day – Coaches choice – Hope you were nice to your coach this week?

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6.26.14

Thursday 6.26 Group Stretch Shoulder/Wrist/Ankle Mobility Jog to Fence & Back Squat Clean x 3/Split Jerk x 3 – EMOM – Cleans on Even min/Jerks on Odd – 16 min 4 min Tabata – Bottom to Bottom Squat – Resting … Continue reading

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6.25.14

Wednesday 6.25 Group Stretch – Smash Warm Up – 3 rounds – 30 sec each Superman Dive Bomber Mountain Climber 3 Front Squat – EMOM – 10 min – 75% 1rm 5RFT 05 Burpees 10 Box Jumps 15 HR Push-Ups … Continue reading

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6.24.14

Tuesday 6.24 Group Stretch Dynamic Warm-Up Helen 3 RFT 400m Run 21 KB Swings (53/35) 12 Pull-Ups Deadlifts – 5×5 – 80% 1rm – 10 min to complete Stretch

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6.23.14

Monday 6.23 Group Stretch Shoulder/Hip/Ankle Mobility Strict Press x 2 + Overhead Squat x 1 – EMOM 8 min – 70% of SP 1rm 21 – 15 – 9 Power Snatch (115/75) Back Squat THEN 4 min Tabata – Handstand … Continue reading

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6.21.14

Saturday 6.21 CFJC Games Come join the fun and cheer on your favorite athlete.

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6.20.14

Friday 6.20 Group Stretch Warm Up – Coaches Call Dead Lift – 5-5-3-3-3-1-1-1 – Start at 50% and finish at 90-100% – 15 min to complete 21-15-9 Front Squats (135/95) Pull-Up’s SDL/HOP (53/35) Plank Series x 2 – 20 sec … Continue reading

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6.19.14

Thursday 6.19 Group Stretch Warm Up – 4 rounds – 20 sec each Flutter Kicks Superman Plank Dive Bomber OH Squats (w/PVC) 3 Position Power Snatch – Top to Bottom – 60% 1rm – EMOM 10 min 7 RFT 7 … Continue reading

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