T.G.I.F.

10/13/17 FRIDAY CROSSFIT

A. Power Snatch (3 Power Snatches EMOM for 6 min ~60-70%)

Rest and Reload for 2 minutes

B. Clean + Front Squat ([1+2] EMOM for 6 minutes @ 60% of FS)

C. Metcon (Calories)

Tabata Row for Calories

Rest 2 minutes

D. Metcon (AMRAP - Reps)

Tabata Push Ups for reps

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WEDNESDAY LIFT SESSION

10/11/17 WEDNESDAY CROSSFIT

A. Clean and Jerk (EMOM for 8 minutes[2+1] ~ 60-65%  )

2 minutes rest and reload

B. Deadlift (EMOM for 8 minutes 3 deadlifts @ 60%)

C. Metcon (No Measure)

3 Super Sets:
7/5 Chin Ups
12 Supinated Bent Over Barbell

3 Super Sets:
12 Seated DB Overhead Press
12 Banded Tricep Extensions

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The Clean and Jerk

9/27/17 WEDNESDAY CROSSFIT

A. Clean and Jerk (15 minutes to work to a heavy single)

Base off of how you feel, this may or may not necessarily be a max

B. Metcon (AMRAP - Reps)

EMOM for 12 minutes ALT Min:

1. 200m Row
2. 12/10 HSPU
3. Max DU

*HSPU Scale = HRPU
*DU Scale = Singles

Score = total reps of DU , divide total # of singles by 2

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Hero WOD Bowen

9/19/17 TUESDAY CROSSFIT

Bowen (Time)

3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24"

In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.

To learn more about Bowen click here

Womens Rx weight =
Deadlift 185#
KB Thruster 35#
Box Jump 20"

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Time Under Tension

9/18/17 MONDAY CROSSFIT

A. Back Squat (3x3 TEMPO @ 80%)

3 Seconds down, 1 second pause at the bottom, no bounce

B. Bench Press (5x3 @ 85%)

C. Pendlay Row (3x8 )

Find challenging weight and stay there for all three sets

D. Metcon (AMRAP - Rounds and Reps)

AMRAP 6:

10 T2B
10 Wall Ball Shots 20/14

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Open Workout Throwback

9/12/17 MONDAY CROSSFIT

A. CrossFit Games Open 14.4 (AMRAP - Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

MU Scale = hardest pull up or low ring row

Metcon (Time)

B. Rest 5 Minutes

3 Minute Plank Hold In Push Up Position

Rx = no breaking during the entire 3 minutes

Scale = break as needed but as little as possible

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TEMPO

9/11/17 MONDAY CROSSFIT

A. Back Squat (3x3 at tempo)

3 seconds down, 3 second pause at the bottom, no bounce

Start at 70% and climb if possible to a heavy 3 with tempo

B. Bench Press (5x5 @ 70%)

Superset with 3-5 strict pull ups
*weighted pull ups if possible

C. Metcon (3 Rounds for time)

Every 3 minutes for 3 Rounds complete:

10 Burpee Box Jump Overs 24/20
15 KB Swings

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