Category Archives: WOD

The Workout of the Day

140815 Friday

Battle to the Summit at Summit CF this Saturday!

Battle to the Summit at Summit CF this Saturday!

Battle to the Summit at Summit CF this Saturday!

Main – CrossFit

(No Measure)

AMRAC in 15 MInutes with
Mobility + 4-8:
BTN Thruster,
DB Muscle Snatch–>DB Snatch,
Stone 2 Shoulder + Squat,
Side Plank (30-60s/side)
Burpee Box Jump (Step-down Rnd 1).

Strength/Skill Development

Hang Clean (3-5 x 5. Rest 2 Minutes )

Ensure each rep includes a full front squat.

WOD

Creep (Time)

10-8-6-4-2

DB Snatch -Alternating Moderate (NTE 65/45lbs)

Burpee Box Jump (NTE 24/20″)
This workout was last completed on Tuesday 140325.

140814 Thursday

#TBT John knocking out Fran with Randy looking on.

#TBT John knocking out Fran with Randy looking on.

#TBT John knocking out Fran with Randy looking on.

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with Mobility + 5-10: OHS, 1-arm DB HP, Rebounding (20s), Dip.

Strength Development

Alternate between A1/2 for 15 minutes (NTE 3 Sets).

A1. : 1-arm Farmer’s Carry (x 100m/arm )

A2. : Ring Push-up (@ 20X1; AMRAP -2 )

WOD

Summertime (3 Rounds for reps)

Complete 3 Sets: Within 3:30 Run 400m AMRAP DUs in remaining time. Rest 90s.

140813 Wednesday

Coach Rice on top of Mt Adams!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-8:
DB Single Leg Deadlift,
BTNP,
TTB (Strict Rnd 1),
Wall Ball.

Strength Development

A1. : Sumo Deadlift (@ 32X1; 6-10 x 3. )

A2. : 1-arm DB Press (@ 20X1; 6-10/arm x 3. )

Partner WOD

Metcon (Time)

As a team complete a 2k Row.

One person working at a time.

Partners decide how to break up intervals to accumulate 1k per partner.

Person not working AMRAP WBs.

Every WB is 1s off score.

140812 Tuesday

magicam-photo (1)

magicam-photo (1)

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-8:
1-arm Farmer’s Carry,
Snatch Press-under,
C2B Pull-up (Strict Rnd 1),
KBS,
DB Plank Burpee Double BSU.

Strength Development

Hang Muscle Snatch ( x 3-5 x 4. Rest 2 Minutes. )

WOD

Complete 3 Rounds for reps alternating between A & B.

A. : Metcon (3 Rounds for reps)

60s AMRAP KBS (NTE 24/16 kg)

Rest 60s

B. : Metcon (3 Rounds for reps)

60s AMRAP DB Plank Burpee Double Box Step-up (NTE 45/35# 20/16″)

Rest 60s
Step on the box with each leg (so twice) for every one Plank Burpee.

140811 Monday

13045_crossfit_full_0116


Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 3-8:
Hang Squat Clean ,
C2B Pull-up (Strict Rnd 1),
KB Good Morning,
Turkish Roll-up.

Strength/Skill Development

15 Minutes to work through A1/2:

A1. : Turkish Get Up (x 2-3/arm )

A2. : Renegade Row ( x 8-12 alternating )

WOD

Window Shopping (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

8 Hang Squat Cleans (55-65% of a max NTE 135/95lbs)

200m Shuttle Run

140810 Sunday Recovery Intervals

Row or take Lloyd's option & rest on this glorious Sunday!

Main – CrossFit

Recovery Row Intervals 1 (6 Rounds for distance)

Complete 4-6 Rounds of:
Row 90s for distance @ moderate pace
Rest 30s
Side Plank 30-45s per side
Rest 30s b/w sides
Rest 1 minute walking before returning to rower.
Goal: Slightly more distance per round.

140809 Saturday

10356130_2363839820045_8973740722603148390_n

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
Axle Front Squat,
Tire Flip,
Rebounding (20s),
T-Push-up.

Strength Development

A1. : Romanian Deadlift (@ 30×0; 4-8 x 3)

A2. : 1-arm DB Push-Press (@ 20X1; 4-8/arm x 3. )

Partner WOD

A. : Metcon (AMRAP – Reps)

AMRAP DUs in 4 Minutes.
Partners switch every 30 seconds.

Rest 2 minutes

B. : Metcon (AMRAP – Reps)

AMRAP Tire Flips in 4 minutes
Switch partners every 60s

Rest 2 Minutes

C. : Metcon (Distance)

AMRAP Tire Drags in 4 minutes
Alternate partners every 60s

Rest 2 Minutes then

D.: Metcon (AMRAP – Reps)

AMRAP Calories on AD in 4 minutes
Swtich partners every 60s

Slone Strength Strongest Man

Screen Shot 2014-08-08 at 2.37.06 PM

Register here for the Slone Strength Strongest Man competition on October 25, 2014.

DATE: Saturday, October 25, 2014

TIME: 11:00 AM

LOCATION: Johnson City VFW

2518 Jim Funkhouser Road

Johnson City, TN 37604

**A portion of the proceeds will benefit Honor Flight of NorthEast Tennessee

EVENTS:

Press Medley

Last Man Standing Deadlift

Odd Object Carry

Truck Pull

5 Stone Series