Month: July 2021

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 5)

Use 75% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute GAFAP
5-10-15 . . .
Floor Press (95/65)
10-20-30 . . .
Ab Mat Sit Ups

Teen/Masters RX: 65/45

Stimulus/Focus: This is  a long time domain. Find a steady pace and keep moving. As the sets get bigger, they will likely be broken. Try to take short breaks. Your score would be the number of the last full round you completed, plus any extra reps. For example, if you finished the round of 30 floor press and got 50 sit ups, you score would be 25 + 80 (you finished the round of 25 and 50, and got 80 reps into the round of 30 and 60.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 x 4 )

Start at 70% and get AHAP. Lift on a 3 minute clock.

WOD: 12 Minute AMRAP
3 Power Snatches (135/95)
6 Clean and Jerks (135/95)
9 Chest to Bar
36 Double Unders

Teen/Masters RX: 95/65

Stimulus/Focus: This is a classic CrossFit workout. It has a little weightlifting, gymnastics and metabolic conditioning. The rep scheme is short enough to keep you from getting bogged down in any one movement. You may end up doing singles on the barbell and small sets on the chest to bar. If scaling the weight it should be a heavy snatch and moderate clean and jerk. Aim for 4 rounds.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Bowen

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

Stimulus/Focus:  This is a hero WOD we try to do every year. Push hard and go for a PR.

Female RX: 185; 35; 20
Teen/Masters RX: 185/135; 35/25; 24/20

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)
9-6-3-6-9
Back Squats (165/115)
Ring Dips

Teen/Masters RX: 115/75

Stimulus/Focus: This should be a challenging workout. The weight is heavy and the gymnastics challenging. The barbell work should be completed unbroken.

Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 2)

Use 85% for all sets. Lift on a 2-minute clock.

WOD: 10 RFT (30 Minute Cap)
10 Front Rack Step Lunges (95/65)
10 Knees to Elbow
10 Push Press (95/65)

Teen/Master RX: 65/45

Stimulus/Focus: This is moderate weight and rep scheme. Strive to do all barbell work unbroken. The knees to elbow will break down for most people. Just keep moving on those.

Cool Down: 3 Rounds
5 Push Ups
100 Meter Row

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: “Narf” For Time (12 Minute Cap)
9-15-21
Pull Ups
Thrusters (95/65)

Teen/Masters RX: 65/45

Stimulus/Focus: This workout should be a sprint. Try not to break the reps up into more than 2 sets each round. These two movements together are challenging on lungs and shoulders.

Cool Down: 50 Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (1 x 1)

Start at 70% of your 1 RM. Every minute on the minute (for 15 minutes) add 5 pounds to each side and lift and lower one rep. If you get to a weight you can’t lift, go back to the last successful weight and stay there for the remainder of the time.

WOD: 4 RFT (24 Minute Cap)
50 Meter Weighted Lunge (50/35)
350 Meter Farmers Carry (50/35)
*Teen/Masters RX: 35/20
*Use two dumbbells for  both movements.
*Carry any way for lunges, but must carry at the sides for the farmers carry.

Stimulus/Focus: This will be a tough grind–physically and mentally. It will be slow moving and tough on the forearms. Aim for less than 6 minutes per round.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Ring Muscle Up Skill Work

WOD: 6-Minute AMRAP
100 Meter Run
1 Ring Muscle Up

Stimulus/Focus:  Working an advanced gymnastics skill under fatigue. Run hard. Aim for  6 rounds.

6-Minute AMRAP
5 Burpees
1 Ring Muscle Up

Stimulus/Focus: Fast burpees. Aim for 6 rounds

6-Minute AMRAP
20 Double Unders
1 Ring Muscle Up

Stimulus/Focus: Unbroken double unders. Aim for 6 rounds.

Cool Down: ROMWOD