8/2 Labor Day 9:30 WOD

Cindy will run a 9:30 am WOD Monday.   I do not plan on opening in the evening.
Have a fun and safe Labor Day.

BrianJ

8/31 Closed

8/30 WOD

WOD (2 x 8 min. AMRAPs)
5 dips
6 one arm snatch (60/30)
9 box jumps

Rest 2 min.

5 ring push-ups (changed to ring jumps)
6 push press (95/65)
9 dbl unders

8/29 WOD

WOD (10 rnds)
5 turkey pull-ups
10 ft HS walk/ 3 wall walks
20 squats

8/28 WOD

WOD (3 rnds)
400 m
21 db swings (55/30)
12 pull-ups

then for cash out

(50-40-30-20-10)
dbl unders
sit-ups

8/27 WOD

WOD (21-18-12-9-9-12-18-21)
deadlift (225/160 Rx+) (185/115 Rx)
burpees

This WOD broke just about all of us.   No one did Rx+.    I reserve the 225 dead lifts for the Fronings of the world.  

8/26 WOD Falkel

WOD (25 min. AMRAP)
8 handstand push-ups/ scale = 6 tire + 6 suspended push-ups
8 box jumps (30/24)
1 rope climb

8/24 WOD Sat.

WOD (AMRAP 2 min.)
5 snatch (115/75)
5 burpees

rest for 60 sec. repeat for 5 rnds

8/23 WOD

WOD (5 rnds)
10 med ball clean and press
10 chest to bar pull-ups
100 meter
 walk plank with med ball

8/22 WOD

WOD
1 rep clean (start with (95/55) and increase 10 lbs until failure.   Complete one each min.)

then
 ( AMRAP 7 min.)
4 thrusters(95/65)
4 toes to bar
8 thrusters
8 toes to bar
12
12
16
16
.
.

8/21 WOD

WOD
400 meter
then 10 rnds
    10 ab wall ball
    10 good mornings (45/33)

finish will a 400 meter run

8/20 WOD Matrix 7

WOD (3 RNDs)
7 Floor to OH (135/95)
7 cleans
7 deadlift
60 sec rest

8/19 WOD Rock the 80s

WOD
snatch max (if you missed Friday)

then for time
80 pull-ups
80 box jumps
80 tire slams
80 dbl unders

Beer City Beat Down Oct 12

A 1-day, team-only outdoor competition in Asheville, NC (Beer City USA). Each team is guaranteed 4 WODS over the course of the day, at spacious Carrier Park on the French Broad River. Rx and Scaled divisions. Teams can be all-male, all-female or 2 male/2 female. Visit Asheville during peak foliage season and come catch your Beatdown! "Like" our event page on Facebook to get latest updates and info about the Beatdown. www.facebook.com/beercitybeatdown

 

cost $160 per team.
check in 7:30 am
start 9:00 am

 

 

 

8/17 WOD

WOD (7 RNDs)
10 box jumps with med. ball (20/15)
10 wall ball on stabo mat
10 push-ups (nose to med. ball)
100 meter run with med. ball
1 handstand

8/16 WOD

WOD
snatch max
then

( AMRAP 15 min.)
5     dips
10   box jumps
15   sit-ups

8/15 WOD

WOD (7 RNDs)
4 dead lift (225/155)
4 large tire flips
over wall
under barbells
rope climb

8/14 WOD

WOD (3 RNDs)
40 sit-ups
30 wall ball
20 pull-ups

8/13 WOD

WOD  (100 meter for each item - 2  RNDs)
fireman carry your buddy
tire carry (2 x 20, 2 x 30)
log carry
sack carry
med ball carry
run and finish with 15 push-ups
rest for 2 min.

8/12 WOD

Skills
Pick one item (hand stand push-ups, pull-ups, dbl unders) that you can not do and accomplish two reps.  

WOD ( On the min. for 10 min.)
4  floor to overhead (135/95)
4  toes to bar

We did this not too long ago with 5 reps each but no one got Rx.  

Cash out (3 Rnds)
20 hammer swings
200 meter

8/8 WOD Fight gone bad

WOD (1 min. each / 3 rnds)
wallball
push press or tire slams
box jump
sumo deadlift high pull
bike
rest

8/7 WOD

WOD ( 8-8-8-8-8-8)
Push press ( 8 reps each set without leaving shoulders)

Cash out (3 rnds)
50 dble unders
15 box jumps

8/6 WOD Tues

WOD (AMRAP 20 min.)
5 pull-ups
10 push-ups
15 squats

8/5 WOD

WOD (3 RNDs)
2 rope climbs
20 thrusters (95/65)
400 meter run
rest 2 min.

8/3 WOD

WOD 15-12-9-6-36-9-12-15 (200 meter run after each RND.)
burpees
wallball
toes to bar

8/2 WOD

WOD
20 cleans (135/95)
1 mile run
30 pull-ups

Cash Out
15 large tire flips