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Category Archives: CrossFit WODs

Training November 25th- December 1st

SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program Week 7 All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 18 MInutes to Complete 1 set x 2 reps @ 90% -2 minute transition- Speed Sets: E2MOM for 3 Rounds 3 Deadlifts @ 75%Continue reading “Training November 25th- December 1st”

Posted by256tech.netNovember 24, 2018Posted inCrossFit WODs

Training November 18th – 24th

SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program Week 6 *All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 15 MInutes to Complete 1 set x 2 reps @ 85% -2 minute transition- Speed Sets: E2MOM for 3 Rounds 3 Deadlifts @ 70%Continue reading “Training November 18th – 24th”

Posted by256tech.netNovember 17, 2018Posted inCrossFit WODs

Training November 11th-17th

SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Veteran’s Day: Regular Schedule Coan Deadlift Program Week 5 All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 17 Minutes to Complete 3 sets x 3 reps @ 80% -2 minute transition- Speed Sets: E2MOM for 3 RoundsContinue reading “Training November 11th-17th”

Posted by256tech.netNovember 10, 2018Posted inCrossFit WODs

Training November 4th – 10th

SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program Week 4 All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 15 MInutes to Complete 1 set x 2 reps @ 90% -2 minute transition- Speed Sets: E2MOM for 5 Rounds 3 Deadlifts @ 75%Continue reading “Training November 4th – 10th”

Posted by256tech.netNovember 3, 2018Posted inCrossFit WODs

Training October 28th – November 3rd

SUNDAY 2:30 pm ROM WOD 3 pm “Scotty” Fundraiser *There is still time to sign up on EventBrite MONDAY Post-Cycle Test Max Set of Kipping Handstand Pushups -then- “Yeti” For time: 25 Pullups 10 Muscle Ups 1.5 Mile Run 10 Muscle Ups 25 Pullups *Time Cap: 25 min Link to hero WOD on crossfit.com TUESDAYContinue reading “Training October 28th – November 3rd”

Posted by256tech.netOctober 27, 2018Posted inCrossFit WODs

Training Oct 21st – 27th

  SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program Week 2 All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 12 MInutes to Complete 1 set x 2 reps @ 80% -3 minute transition- Speed Sets: E1.5MOM for 8 Rounds 3 Deadlifts @Continue reading “Training Oct 21st – 27th”

Posted by256tech.netOctober 20, 2018Posted inCrossFit WODs

Training October 14-20

SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program: Week 1 *All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 12 Minutes to Complete: 1 set x 2 reps @ 75% -3 minute transition- Speed Sets: E1.5MOM for 8 Rounds 3 Deadlifts @ 60% -3Continue reading “Training October 14-20”

Posted by256tech.netOctober 13, 2018Posted inCrossFit WODs

Training October 7th-13th

  SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice MONDAY Dress Like a Pirate Day!  Come to class dressed as a pirate in jorts! Find a 1RM Deadlift -then- *Set your goal 1RM for the upcoming Deadlift Cycle. This is important because all your Deadlift work for the next 10 weeks will be calculatedContinue reading “Training October 7th-13th”

Posted by256tech.netOctober 6, 2018Posted inCrossFit WODs

Training September 30th- October 6th

SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle: Week 7 of 7 Find a 1RM Back Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 Back Squat *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. -then- E2.5MOM for 3 Rounds 1 BackContinue reading “Training September 30th- October 6th”

Posted by256tech.netSeptember 29, 2018Posted inCrossFit WODs

Training September 23rd- 29th

SUNDAY 2:30 pm ROM WOD 3:00 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 6 of 7 Warmup Sets E1.5MOM for 5 Rounds 2 Back Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E3MOM for 6 Rounds 2 Back Squats *Continue buildingContinue reading “Training September 23rd- 29th”

Posted by256tech.netSeptember 22, 2018Posted inCrossFit WODs

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