WOD / Blog
30 July 2021
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 GAFAP5-10-15 . . .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 […]
29 July 2021
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 AMRAP3 Power Snatches (135/95)6 Clean and Jerks (135/95)9 Chest to Bar36 Double Unders Teen/Masters RX: 95/65 Stimulus/Focus: This is a classic CrossFit […]
28 July 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! 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 […]
27 July 2021
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)9-6-3-6-9Back Squats (165/115)Ring Dips Teen/Masters RX: 115/75 Stimulus/Focus: This should be a challenging workout. The weight is heavy and the […]
26 July 2021
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 Elbow10 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 […]