GymCore CrossFit http://gymcorecrossfit.com Strength In Foundation Wed, 19 Jun 2013 07:00:37 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 GYMCORE CROSSFIT WOD WEDNESDAY, JUNE 19, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-wednesday-june-19-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-wednesday-june-19-2013/#comments Wed, 19 Jun 2013 07:00:37 +0000 Greg http://gymcorecrossfit.com/?p=3924 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
Back Squat, HSPU

Strength:
15 mins to Complete
4X4 Back Squat

WOD
5 Rounds
200M Run
10 HSPU
10 Box Jumps 30/24

AFTERMATH:
25 Pushups
50 Situps

Cool Down:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-wednesday-june-19-2013/feed/ 0 GYMCORE CROSSFIT WOD TUESDAY, JUNE 18, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-tuesday-june-18-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-tuesday-june-18-2013/#comments Tue, 18 Jun 2013 07:00:53 +0000 Greg http://gymcorecrossfit.com/?p=3920 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
CLEANS, RING DIPS

WOD
ELIZABETH
21-15-9
SQUAT CLEAN 135/95
RING DIPS

AFTERMATH:
2 Rounds
400M Run
15 Ring Rows

Cool Down:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-tuesday-june-18-2013/feed/ 0 GYMCORE CROSSFIT WOD MONDAY, JUNE 17, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-monday-june-17-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-monday-june-17-2013/#comments Mon, 17 Jun 2013 15:03:21 +0000 Greg http://gymcorecrossfit.com/?p=3906 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
PRESS, KNEES TO ELBOWS

STRENGTH:
15 MINS. TO COMPLETE
5X5 PRESS

WOD:
1,2,3,4,5,6,7,8,9,10
KB SWINGS 70/53
KNEES TO ELBOWS
PULLUPS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-monday-june-17-2013/feed/ 0 GYMCORE CROSSFIT WOD FRIDAY, JUNE 14, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-friday-june-14-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-friday-june-14-2013/#comments Thu, 13 Jun 2013 16:05:19 +0000 Greg http://gymcorecrossfit.com/?p=3903 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
SNATCH, OVERHEAD SQUAT

STRENGTH:
15 MINS. OF PRACTICE
SQUAT SNATCH

WOD:
NANCY
5 ROUNDS
400M RUN
15 OHS 95/65

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-friday-june-14-2013/feed/ 0 GYMCORE CROSSFIT WOD THURSDAY, JUNE 13, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-thursday-june-13-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-thursday-june-13-2013/#comments Wed, 12 Jun 2013 14:52:20 +0000 Greg http://gymcorecrossfit.com/?p=3901 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
DEADLIFT, DOUBLE UNDER

STRENGTH:
20 MINS. TO COMPLETE
5X5 DEADLIFT

WOD:
ANNIE
50-40-30-20-10
DOUBLE UNDERS
SITUPS

AFTERMATH:
400M RUN

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-thursday-june-13-2013/feed/ 0 GYMCORE CROSSFIT WOD WEDNESDAY, JUNE 12, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-wednesday-june-12-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-wednesday-june-12-2013/#comments Tue, 11 Jun 2013 20:47:53 +0000 Greg http://gymcorecrossfit.com/?p=3898 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
ROWING, THRUSTER

WOD:
JACKIE
1000M ROW
50 THRUSTERS
30 PULLUPS

AFTERMATH:
40 MOUNTAIN CLIMBERS
20 PUSHUPS
10 BURPEES

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-wednesday-june-12-2013/feed/ 0 GYMCORE CROSSFIT WOD TUESDAY, JUNE 11, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-tuesday-june-11-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-tuesday-june-11-2013/#comments Mon, 10 Jun 2013 21:12:21 +0000 Greg http://gymcorecrossfit.com/?p=3896 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
BENCH PRESS, KB SWING

STRENGTH:
15 MINS. TO COMPLETE
5X5 BENCH PRESS

WOD:
AMRAP 15 MINS.
20-18-16-14-12-10-8-6-4-2
KB SWINGS 53/35
BOX JUMPS 24/20

AFTERMATH:
400M RUN

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-tuesday-june-11-2013/feed/ 0 GYMCORE CROSSFIT WOD MONDAY, JUNE 10, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-monday-june-10-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-monday-june-10-2013/#comments Mon, 10 Jun 2013 21:10:36 +0000 Greg http://gymcorecrossfit.com/?p=3894 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
CLEAN, MUSCLE UP

STRENGTH:
15 MINS. OF PRACTICE
SQUAT CLEANS

WOD:
NASTY GIRLS
3 ROUNDS
50 SQUATS
7 MUSCLE UPS
10 HANG POWER CLEANS 135/95

AFTERMATH:
400M RUN

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-monday-june-10-2013/feed/ 0 GYMCORE CROSSFIT WOD FRIDAY, JUNE 7, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-friday-june-7-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-friday-june-7-2013/#comments Thu, 06 Jun 2013 19:14:05 +0000 Greg http://gymcorecrossfit.com/?p=3888 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

STRENGTH:
15 MINS. TO FIND
1RM SUMO DEADLIFT

WOD:
5 ROUNDS
30 DOUBLE UNDERS
10 SQUAT SNATCHES 75/45
10 TOES TO BAR

AFTERMATH:
20 SPLIT JERKS 75/45

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

]]> http://gymcorecrossfit.com/gymcore-crossfit-wod-friday-june-7-2013/feed/ 0 GYMCORE CROSSFIT WOD THURSDAY, JUNE 6, 2013 http://gymcorecrossfit.com/gymcore-crossfit-wod-thursday-june-6-2013/ http://gymcorecrossfit.com/gymcore-crossfit-wod-thursday-june-6-2013/#comments Wed, 05 Jun 2013 17:50:30 +0000 Greg http://gymcorecrossfit.com/?p=3886 WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

WOD:
1 MIN. EACH EXERCISE
1 MIN. REST BETWEEN ROUNDS
3 ROUNDS
ROW FOR CALORIES
HAND RELEASE PUSHUPS
BOX JUMPS 24/20
S. ARM DB CLEAN THRUSTERS 55/35 (alternate arms every rep)
LEG LIFTS

AFTERMATH:
OPEN PRACITCE

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

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