WOD / Blog
02 August 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 3 ) Use 85% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)10 Floor Press (135/85)(95/55)10 Barbell Curls (Naked Bar) Stimulus/Focus: Just a good ‘ole bro’sesh workout! All work should be completed unbroken. When choosing weight it is ideal to have only […]
01 August 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Front Squat and Work Up to Your Start Weight WOD: Front Squat5 x 3 x 1 x 3 x 5 *Start at 75%. Score will be total pounds lifted. In order to click RX, you must start at 75% of your most current 1 RM and you must successfully […]
30 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!
29 July 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (No Time Cap)5 Dumbbell Deadlifts (35/20)(20/15)5 Dumbbell Hang Power Cleans (35/20)(20/15)5 Dumbbell Front Squats (35/20)(20/15)5 Dumbbell Shoulder Press (35/20)(20/15)*Complex must be unbroken.*RX+: 50/35*Masters/Teens RX+: 35/20 Stimulus/Focus: […]
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