Category Archives: WOD

The Workout of the Day

The Masters Tour- SC Pride

 

 

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Register Here

Hilton Head Island, SC – October 4th

The Masters Tour, the new series of events for Masters Only Competitors, finding their way throughout the country, finds its way to South Carolina to CrossFit Hilton Head, host of the I Can Games.
This event will provide 5 year age divisions:

RX: 35-39, 40-44, 45-49, 50-54, 55-59, 60+
Scaled: 35-39, 40-44, 45-49, 50-54, 55-59, 60+

18-12-6 Dead-lifts/Box Jumps/Step-ups (Box Height is 24″/20″ for all ages)
RX: 35-39: 315#/205#; 40-44, 45-49: 275#/155#; 50-54: 225#/115#; 55-59: 185#/95#; 60+: 155#/75#
Scaled: 35-39: 205#/135#; 40-44, 45-49: 185#/95#; 50-54, 55-59, 60+ : 115#/65#

10 Minute AMRAP

Bar Over Burpees
Shoulder to Overhead
3, 6, 9, 12… reps of each until time expires.

RX: 35-39: 155#/95#; 40-44, 45-49: 135#/85#; 50-54: 115#/65#; 55-59: 95#/55#; 60+: 85#/45#
Scaled: 35-39: 95#/55#; 40-44, 45-49: 85#/45#; 50-54, 55-59, 60+ : 65#/45#
*All loads below 95# can use small plates, down to a naked bar for purpose of burpees

15 Minute AMRAP
30 Double Unders
20 Wall Balls
10 Snatches
RX Wall Ball – 20#/14#
RX Heights – 35-59 = 10\’/8\’
Scaled Wall Ball, RX 60+ Wall Ball – 20#/10#
Scaled Heights, RX 60+ Heights – 9\’/8\’

RX: 35-54: 75#/45#; 55-60+: 55#/45# (clean and jerk is ok for this group)
Scaled: 35-54: 75#/45#; 55-60+: 55#/45# (clean and jerk is ok for all ages in scaled), single unders at the same count per round.

 

140918 Thursday

Tony putting weight overhead at this past weekend's Master's Comp!

Tony putting weight overhead at this past weekend's Master's Comp!

Tony putting weight overhead at this past weekend’s Master’s Comp!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
Back Squat,
BTNP,
Rebouding 15s,
C2B Pull-up (Strict Rnd 1),
RKBS.

Strength/Skill Development

A1. : Deadlift (@32X1; 3-5 x 5 )

A2. : 1-arm DB Press (x 5-8/arm x 3)

A2. : Handstand Push-ups (Strict HSPU: AMRAP-1 x 3 )

Recommend Shoulder Press of 66% BW prior to HSPU.

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 Minutes:

7 Plank Burpees

14 RKBS – Moderate (NTE 32/24kg)

21 Double Unders

Rest 1 Minute b/w Rounds. Pick up where you left off at the end of each round.

140917 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-8:
Axle Front Squat,
Box Jump -Step down -Inc height per round,
C2B Pull-up.

Strength/Skill Development

A. : Hang Power Clean ( 10 minutes to a tough set of 5. )

B. : Waiter’s Carry (8 Minutes to a moderately tough 50m/arm. )

Strength/Skill Development

On Your Way (Time)

500m Row
25 Power Cleans (50-60% of today’s best NTE 115/75lbs)
50 Squats

140916 Tuesday

Neil moving strong through his first competition over the weekend!

Neil moving strong through his first competition over the weekend!

Neil moving strong through his first competition over the weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 5-10:
1-arm DB Thruster,
Tire Drag (25-50m),
Wall Ball,
Bear Crawl (50-100ft).

Strength Development

Spend 15 Minutes alternating b/w A1/2 NTE 4 Rounds.

A1. : Axle Thruster ( x 6-10)

A2. : Bent Over DB Row (@ 21X1; 5-8. )

WOD

Metcon (AMRAP – Reps)

60s Wall Ball (NTE 20/14#/10′)
Rest 30s
60s Tire Drag-Moderate
Rest 30s
60s Bear Crawl
Rest 30s
60s Airdyne
Rest 30s
Combine reps for all three rounds for WB & AD Cals as score.

140915 Monday

Shankle on her way to  2nd place at this weekend's Masters Comp in Concord.

Shankle on her way to  2nd place at this weekend's Masters Comp in Concord.

Shankle on her way to 2nd place at this weekend’s Masters Comp in Concord.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Snatch Press-Under,
1-arm Farmer’s Carry,
KBS,
Box Jump-Step Down,
Inverse Burpee.

Strength/Skill Development

A. : Overhead Squat (10 Minutes to Moderate Triple )

B. : 1-arm Farmer’s Carry (10 Minute to a moderate 50m/arm )

WOD

A. : 3 Minute AMRAP KBS (AMRAP – Reps)

NTE 24/16kg
Rest 2 Minutes.

B. : 3 Minute AMRAP Box Jumps (Step-down) (AMRAP – Reps)

NTE 24/20″
Rest 2 MInutes.

C. : 3 Minute AMRAP Inverse Burpees (AMRAP – Reps)

Ensure head touches ground with FULLY extended arms overhead & legs fully extended in bottom position. Stand straight up with hips/knees fully extended & arms reaching overhead. Jump not required.

Run the Wolf 5k

 

RUN THE WOLF

2nd Annual 5K Race benefitting Cub Scout Pack 524, Mars Hill, NC

Saturday, Oct 18, 2014

9am – 5K Race

10:30am – Fun Run

TIME AND LOCATION

Saturday, October 18th

7:15am-8:15am – Packet Pickup

(Early Packet Pickup available: Friday, Oct 17th from 7pm-9pm, Mars Hill Baptist Church)

9am – 5K Race

10:30am – Fun Run

ENTRY FEE

Pre-registration (by 10/13)

-       5K – $20

-       Fun Run – $10

Late Registration (after 10/13)

-       5K – $25

-       Fun Run – $15

T-Shirts are guaranteed for all pre-registered participants.

REGISTRATION

Completed cs run the wolf registration form, with payment (checks made payable to Pack 524), can be sent to PO Box 713, Mars Hill, NC 28754. Participants can also register online at imATHLETE.com

 

                                                Register online at                

                                               imATHLETE.com

                                                or contact Becca at                                     becca.newbold.dion@gmail.com                       

                                           for registration form

 

140914 Sunday Recovery

Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Congrats to those that took part in the Master’s Competition yesterday in Concord, NC…Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Main – CrossFit

Recovery 1.3 (No Measure)

Complete 2-3 sets of:
30s 1-arm Farmer carry, Rt
30s Rest
30s MB Get-up on Rt
30s Rest
30s 1-arm Farmer carry, Lt
30s Rest
30s MB Get-up on Lft
30s Rest
30s Rt Side Plank
30s Rest
30s Battling Ropes
30s Rest
30s Lft side Plank
90s Rest