WOD / Blog
28 July 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Bowen 3 Rounds for time of:800m Run7 Deadlifts, 275#10 Burpee Pull-ups14 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. […]
27 July 2022
Warm-up: Coach’s Choice Strength/Skill: Hang Power Snatch (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 7 Minute AMRAP7 Hang Power Snatches (75/55)(55/35)7 Slam Balls (30/20)(20/15) Stimulus/Focus: A sprint. Just go! Aim for at least seven rounds. Cool Down: ROMWOD
26 July 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 25 Minute AMRAP1000 Meter Row50 Wall Balls (20/14)(14/10)40 Kettlebell Swings (1.5/1)(1/25#)30 Bike Cals20 GHD Sit Ups10 Handstand Push Ups*Masters: 10 Seated Dumbbell Presses (35/20) Stimulus/Focus: This is a total body workout with some moderately challenging movements after being taxed cardiovascularly. Try to do big chunks of work. […]
25 July 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 6 x 6 x 6 x 6 x 6 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Overhead Squats (95/65)25 Double Unders200 Meter Run Stimulus/Focus: This one will leave your legs, arms, and shoulders feeling some kind […]
23 July 2022
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!
22 July 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Clean (165/115)(115/75)1 Kettlebell Swing (1.5/1)(1/25#)1 Strict Push Up*Add one rep to each movement each round. Stimulus/Focus: This will be hard on the grip. The cleans […]