• 090827 Thursday

    090827 Thursday

    Strength/Skill Work:Basic Gymnastic Bar Skills WOD 5 rounds for time of: 50 feet overhead walking lunge (45/35) 21 burpees

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  • 090826 Wednesday “Mile Time Trial”

    090826 Wednesday “Mile Time Trial”

    08/25/2009 RouteFind more Runs in Asheville, North Carolina Strength/Skill Work Hang Power Clean: Heavy single. WOD 3 loops of the above route or… Mile Run For Time Rain or shine bring your running shoes and get excited to run a fast mile!

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  • 090825 Tuesday “Up!”

    090825 Tuesday “Up!”

    Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Five rounds for time: 10 Turkish Get-ups (5 per arm, 45/25lbs) 15 box jumps (24″/20″) 10 shoulder press (75/55lbs)

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  • 090824 Monday “Cleaning Cindy”

    090824 Monday “Cleaning Cindy”

    Strength/Skill Work Deadlift: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 9power cleans (Use Grace or DT weight) 3 rounds of Cindy* 6power cleans 2 rounds of Cindy 3power cleans 1 round of Cindy For […]

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  • 090823 Sunday “Rest Day”

    090823 Sunday “Rest Day”

    Rest Day Reminder that the time schedule has changed for morning classes beginning TOMORROW! Please see new time schedule here. Also congrats toDale Wyrick with a 7th place overall finish in the Springmaid Splash 5k trail run yesterday morning!! As well, Matt Baldwin did well last night in the Montford Hot August Night 5k.He had […]

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  • 090822 Saturday “Jeremy”

    090822 Saturday “Jeremy”

    Strength/Skill WorkGet inverted! Headstands, handstands, handstand push-ups, back extension rolls, walking on your hands….agility ladder on your hands?? WOD 21-15-9 Overhead squats Burpees For time. Overhead squats Rx’d at 95lbs.

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  • 090821 Friday “DT”

    090821 Friday “DT”

    Strength/Skill Work Burgener warm-up and push jerk review WOD Complete 5 rounds of the following for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Men-135lbs, Ladies-95lbs ICE Training Strength/Skill Work Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90% WOD See above only Men-155lbs, Ladies-105lbs

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  • 090820 Thursday “The Good Fight”

    090820 Thursday “The Good Fight”

    Strength/Skill Work Turkish Get-up: Heavy single that you can complete bilaterally WOD: In this workout you complete as many reps as possible within 45 seconds and have 15 seconds to move record score and moveto the next station. The sixth station is a rest station. Complete 3 total rounds. 1. Sumo Deadlift High-pulls (M-75lbs, W-55lbs) […]

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