Author Archives: Shanna

141018 Saturday

Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

 Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

OHS,

C2B Pull-up (Strict Rnd 1),

KB Good Morning,

Wall Ball.

Strength/Skill Development

Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds.

A1. : Deadlift (TnG x 10-15. Rest 20s )

A2. : Metcon (No Measure)

Wall Ball x 10-15

Rest 2-3 Minutes.

WOD

Metcon (4 Rounds for calories)

Complete 4 Sets of:

In 3:30 Minutes Complete

Run 400m

AMRAP Calories on Rower, Airdyne or Ski Erg. Can vary up exercise per round as desired/able.

Rest 90s

141017 Friday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Shoulder Press–>Push-Press,

C2B Pull-up (Strict Rnd 1),

Rebounding 20s–>DU practice,

1-arm DB Muscle Snatch–>DB Snatch.

Strength/Skill Development

A. : Back Squat (x 3 OTM x 8 Minutes. )

B. : Axle Front Rack Reverse Lunge (x 20-24 alternating x 2. Rest 2-3 MInutes)

WOD

A. : DUs AMRAP in 60s (AMRAP – Reps)

Max reps in 1 minute.
Rest exactly 1 minute b/f part B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes

10 DB Snatch Alternating (Moderate- NTE 55/40lbs)

10 Burpees
Rest exactly 1 minute b/f part C.

C. : DUs in 60s (AMRAP – Reps)

AMRAP Double Unders in 60s.

141016 Thursday

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 5-10:

Single Leg Deadlift,

Axle Front Squat,

Toes 2 Bar (Strict Rnd 1),

BTNP.

Strength/Skill Development

A. : Hang Power Clean (Build to a moderate TnG 5 in 10 Minutes )

B. : Single Leg Deadlift (@ 31X1; 8-12/leg. Rest 45s b/w legs x 2. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

10-8-6-4

Row for Calories

Clean to Overhead (Light ~40-50% of a multi-rep max NTE 95/65lbs)

Toes to Bar

141015 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Deadlift,

Dip,

Wall Ball,

Box Jump (Step-down Rnd 1).

Strength/Skill Development

A1.: Turkish Get Up (1-2/arm-perfect- hip extension focus )

A2.: Barbell Row ( @31X2; x 6-10 )

A3.: Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.

WOD

Metcon (Time)

4 Rounds

10 Deadlift (@ 50-60% of a multi-rep max NTE 185/135lbs)

15 Wall Ball (20/14#,10′)

20 Box Jump (20/24″)

141014 Tuesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Sumo Deadlift,

1-arm DB High-pull,

MB Get-up,

MB BSU,

Bear Crawl (25-50′).

Strength Development

A1.: Back Squat (@ 30X1; 4-8 x 4)

A2.: 1-arm DB SDHP (x 6-10/arm x 4)

From sumo stance, stand and drive hips to bring elbow above shoulder in top position.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

8 MB Get-up (4/side NTE 30/20lbs)

16 MB BSU (8/shoulder NTE 24/20″)

100′ Bear Crawl

141013 Monday

Great weekend at BeerCity Beatdown!  Thanks to all who participated as well as those who came out to support!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-10:

Snatch Press Under,

Strict C2B Pull-up,

Burpee,

DB Single Leg Deadlift.

Strength Development

A.: Hang Snatch (12 MInutes to build to a moderately tough triple)

B. : 1-arm DB OH Carry (8 Minutes to a moderate 100m/arm)

WOD

EMOM for 12 Minutes: Cycle through the following 4 stations 3 times each.

A.: Power Clean ( x 5 TnG (Start with Best Snatch load) )

B.: Metcon (Time)

Burpee x 10 AFAP

C.: Metcon (Weight)

Slammer x 10

D.: Waiter’s Carry (x 30m/arm (Best OHC From B) )

141011 Saturday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

1-arm OHS,

Toes 2 Bar,

T-Push-up,

Wall Ball.

Strength/Skill Development

A1. : Power Clean (Build to a tough triple in 12 MInutes)

B.: Front Squat (AMRAP Set with best PCx3. Rest 3 min x 2)

WOD

Rest 1 Minute b/w each of the following exercises.

A. : DUs in 2 minutes (AMRAP – Reps)

AMRAP Double unders in 2 minutes

B. : Wall Ball: AMRAP in 2 Minutes (AMRAP – Reps)

Rx/d 20/14lbs, 10′

C. : Toes 2 Bar in 2 Minutes (AMRAP – Reps)

AMRAP T2B in 2 Minutes

D. : Row 2 Minutes (Distance)

Max Distance Row in 2 Minutes

E. : Airdyne Max in 2 minutes (Calories)

for cals

141010 Friday

The Koon Family thrustering together!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

Sumo Good Morning,

1-arm Waiter’s Squat,

RKBS,

Ring Support–>Dip,

Tire Drag.

Strength/Skill Development

18 Minutes to cycle through A1-3:

A1. : Suitcase Deadlift ( @ 3011; 8-12 per arm. )

A2. : BTN Press (@3011; 4-6 Moderate )

A3. : Ring Rows (@31X1; 4-6 Tough)

WOD

EMOM for 15 minutes (5 Rounds per exercise):

A1. : Metcon (Distance)

Tire Drag: 30s for distance

(Every 25′ = 1 pt. Add load for moderate effort drag.)

A2. : Russian Kettlebell Swing (x 10 Moderately Tough)

A3. : Ring Dips (AMRAP in 20s OR Dip Support Hold 20s)