Strength/Skill Development 

A. Hang clean: 10 minutes building to a double

B. Russian box step-ups @ 1010; 8-10/leg x 2 sets.  (hold dumbbells) Rest 60s b/w legs.

WOD

10-8- 6-4- 2

Pull-ups (Adv: C2B)

Hand-release push-ups

Front squat   (~60-70% of your FS multi-rep max NTE [...]

Strength/Skill Development 

Complete 4 rounds of:

Deadlift @ 1010 x 5 reps

Burpees AFAP x 8

Rest 2 minutes

WOD

5 rounds for time of

400m run

15 overhead squats (Use ~ 60-70% OHS multi-rep max NTE 95/65lbs)

For time.

This workout was last completed [...]

Strength/Skill Development 

A. Power snatch: Spend 15 minutes building to a double.

B. BTNP @ 2211; 5-6 x 3. Rest 2 minutes b/w sets.

WOD

AMRAP in 15 minutes of:

10 goblet squats (NTE 1.5/1 pood)

15 kettlebell swings

20 steps single arm front rack walking lunge  (10 steps/arm)

Post best power snatch x 2, BTNP x 5-6, total rounds plus reps and KB [...]

Date: January 28, 2012 3:00 PM

Location: Oakley United Methodist Church 607 Fairview Road Asheville, NC

About Keys to the HeartStrings

A benefit classical music concert featuring area string and piano ensembles called “Keys to the HeartStrings” will be held on THIS Saturday January 28, 2012 at 3:00 p.m. at the Oakley United Methodist Church, 607 Fairview Road, Asheville. All proceeds [...]

Strength/Skill Development 

A. Push-press 5, 5, 5, 3, 3, 1, 1. Rest 2 minutes b/w sets.

B.  DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3.  Rest 30s b/w legs, 60s b/w sets.

WOD

Complete for time 50, 40, 30, 20, 10 reps of:

Double Unders

Anchored Sit-ups

This workout was last c ompleted [...]

Strength/Skill Development 

Complete 4 rounds of A1/2:

A1. Back squat 2.2.2 Rack the bar and rest 10s b/w doubles.

A2. Ring rows @ 21×3; 4-6 reps.  Rest ~2 minutes before returning to A1.

B. Front-rack lunge squat @ 2011; 10-12 x 2. Rest 60s b/w legs.

CFA's newest member of the coaching staff!

WOD

20 Burpees

10 Power Cleans

16 Burpees

8 Power Cleans

12 Burpees

6 [...]

WOD

AMRAP in 10 minutes of:

12 DB box step-ups (NTE 25/35#, 24/20″)

200m run

Rest 4 minutes actively

AMRAP in 10 minutes of:

10 Wall balls (20/14lbs, 10′)

5 Toes to bar

Rest 4 minutes actively

AMRAP in 10 minutes of:

Row 250m

15 RKBS (NTE  2/1.5 pood)

Post score for each AMRAP [...]

Strength/Skill Development 

A. Deadlift 8, 6, 4, 2. Rest 3 minutes b/w sets.

WOD

Complete 3 rounds of:

60s work/30s rest at each of the following stations:

Prowler push (140/90lbs. Turn every 20m. 20m = 1 pt. )

Overhead figure 8′s with turns every 20ft.  (45/35lbs plate.  Every 40ft=1 rep)

Row (Cals)

Sandbag get up right side

Sandbag get up left sidee

Post best DL x [...]