Author: pwsadmin

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: Max Height Box Jump

Stimulus/Focus: Spend 10 minutes getting as high as possible on your max height box jump.

WOD: Partner Chipper For Time

100 Pull Ups

100 Box Jumps (24/20)

*Masters may step up.

100 Hand Release Push Ups

RX+: Strict Pull Ups and Push Ups; (30/24)

Stimulus/Focus: One partner works while one partner rests. Strategize the work however you would like, but you must finish the pull ups before starting the box jumps and finish the box jumps before starting the push ups.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 90-second clock.

WOD: 18 Minute AMRAP

6 Handstand Push Ups

12 Alternating Pistols

Stimulus/Focus: Time to work on more advanced gymnastics movements. Choose scales that will challenge you to improve.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Five 4-Minute Rounds

40 Double Unders

20 Wall Balls (20/14)(14/10)

10/7 Row Calories

*Rest remainder of the four-minute round.

Stimulus/Focus: Push as hard as possible in each round. Give yourself the most amount of time to rest. Strive to maintain the same time each round.

Cool Down: 50 Partner Ab Mat Wall Mall Sit Up Passes

Warm up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 10 Rounds for Time (15 Minute Cap)

10 Kettlebell Swings (1.5/1)(1/25#)

10 Toes to Bar

Stimulus/Focus: Aim to do all your work unbroken. Break toes to bar into two sets if needed. This workout will be challenging on your grip.

Cool Down: 3 Rounds

10 Goblet Squats

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

Snatch

10 x 1

Stimulus/Focus: Use 85% of your heaviest from today. Complete one snatch EMOM for 10 minutes.

WOD: For Time (20 Minute Cap)

10 Chest to Bars

20 Burpees

30 Air Squats

40 Ab Mat Sit Ups

50 Shuttle Runs

40 Ab Mat Sit Ups

30 Air Squats

20 Burpees

10 Chest to Bars

Stimulus/Focus: Have fun with this out and back. There is nothing advanced about it. Focus on good movement.

Cool Down: 3 Rounds

15 GHD Extensions

12/10 Calorie Bike

Warm up: Arrive at 0900 to get set up and warmed up if you would like to do this Hero WOD. Be ready to go at 0915!

Bowen: 3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box

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.

click here

Stimulus/Focus: Honor this local fallen hero whom our very own CFB firefighters actually knew. Join us at our normal Saturday Hero WOD time and be ready to start at 9:15am if you would like to take on this workout!

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: Power Clean

3 x 3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. These will all be drop and go singles.

WOD: 20 Minute EMOM

Min 1: Max Calorie Row

Min 2: Max Wall Balls (20/14)(14/10)

Min 3: Max Power Cleans (115/75)(75/55)

Min 4: Max Knees to Elbow

Stimulus/Focus: You’ll go through each movement 5 times. You will have one total rep count score. There is no built in rest, so take your breaks as you transition.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

Stimulus/Focus: Refine the skill for the workout.

WOD: 10 Minute AMRAP

10 Push Ups

1 Rope Climb

*Rest 2 Minutes Before Next AMARP*

10 Minute AMRAP

10 Air Squats

1 Rope Climb

*Rest 2 Minutes Before Next AMARP*

10 Minute AMRAP

10 Ab Mat Sit Ups

1 Rope Climb

Cool Down: Tabata Ring Rows or Pull Ups