WOD / Blog

03 August 2022

Warm-up: Coach’s Choice Strength/Skill: Handstand Walk and Pistol Progressions WOD: 20 Minute AMRAP5 Burpees25′ Handstand Walk10 Pistols*Masters: 25′ Bear Crawl Stimulus/Focus: This workout is designed to get you to work challenging skills while being cardiovascularly taxed. Push hard in the burpees and give all you can to practicing the two gymnastics movements. Cool Down: ROMWOD

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. […]