W.O.D. – Workout of the Day

August 20, 2018

August 21 2018
9:31 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Metcon: Today’s Metcon should be done at 75% effort where all of your splits remain consistent.

– Strength: Today we’ll perform a superset
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August 19, 2018

August 20 2018
8:48 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.

– Metcon: Barbell
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August 17, 2018

August 18 2018
9:29 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Metcon: Today’s training is intended to encompass GPP, aerobic work, and recovery work. The recovery aspect of this workout can be done in
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August 16, 2018

August 17 2018
4:41 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan
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August 15, 2018

August 16 2018
9:35 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Strength: Today we’ll start a new cycle with low box squats (below parallel) and Sumo Deadlifts. Technique and speed take precedence. Do yourself
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August 14, 2018

August 15 2018
9:32 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Metcon: Come up with a strategy before starting that today that will minimize transition and allow for consistent work for the duration. Your
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August 13, 2018

August 14 2018
10:03 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Strength: Final week of Jerk work. Today we’ll perform 4 sets of 2 with 80% and 4 sets of 1 with 85%. Work
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August 12, 2018

August 13 2018
9:26 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms of how much
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August 10, 2018

August 11 2018
11:12 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Metcon: Benchmark workout that is intended to be done
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August 9, 2018

August 10 2018
6:06 PM ByCoach Mark InW.O.D. - Workout of the Day
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Events:
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)

– Strength: Today we’ll perform a strength giant-set where
…
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