Category Archives: WOD

The Workout of the Day

140704 Friday “Bell”

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
1-arm Farmer’s Carry,
C2B Pull-ups/Ring-Rows,

Strength Development

Front Squat (12 Minutes to a tough triple. )


Bell (Time)

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps
Work with a partner or knock it out solo. Utilize ~60-70% of today’s best FS triple. Sub ring-rows for pull-ups as needed. WOD 140704!

140703 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-12:
Back Squat,
1-arm DB High-pull,
Axle Press,
MB Get-up.

Strength Development

A1. : Single Leg Deadlift (@ 30X1; 6-10 x 3. Rest 60s b/w legs & A2. )

A2. : 1-arm DB Push-Press (@ 20X1; 6-10 x 3. Rest 60s b/w arms & A1. )


If I Fell (AMRAP – Rounds and Reps)

AMRAC in 10 min:
3 Rt Shoulder MB Get-ups (NTE 30/20lbs)
30′ Slammer on Rt Shoulder Walking Lunge
10 Slammers
3 Lft Shoulder MB Get-ups
30′ Slammer on Lft Shoulder Walking Lunge
10 Slammers
This workout was last completed on Thursday 130718.

140702 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-10:
Snatch Press Under,
Bent Over DB Row,
Dip–>Ring Dip,
Axle OH Carry.

Strength Development

Hang Clean (5, 4, 3, 2, 1. Rest 2 Minutes. )


Exit (Time)

10 Hang Cleans @ 70-80% multi-rep max NTE 165/115lbs.
500m Row
8 Hang Cleans
400m Row
6 Hang Cleans
300m Row
4 Hang Cleans
200m Row
2 Hang Cleans
100m Row

140701 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 6-12:
Axle Front Squat,

Strength Development

1-arm DB Overhead Walking Lunge (x 16 x 4. Rest 1 minute b/w sides)

Complete all 16 reps with weight in same arm. Then switch arms. This will end up being 2 sets per arm or 4 sets total.


Metcon (Time)

Complete 4 rounds of:

300m run

8 Renegade Rows -Moderate NTE 45/35lbs.

12 DB Box Step-ups NTE 20″

140630 Monday

Kyle hitting a 105lbs 1-arm OHS.

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-12:
BTN Thruster,
C2B Pull-up (Strict Rnd 1),
KB Windmill.

Strength Development

A1. : Sumo Deadlift ( @ 32X1; x 8-12 x 2. )

A2. : Axle Shoulder Press (@ 30X1; x 8-12 x 2. )

A2. : Handstand Push-ups (AMRAP x 2 Strict only. )

Post accumulation of all reps.


Complete 4 rounds of the following alternating between A & B. Pick up where you left off on each couplet.

A. : Bronco I (AMRAP – Rounds and Reps)

As many rounds as possible in 2 minutes of:

5 burpee dumbbell deadlifts (Moderate NTE 65/50lbs)

10 Box Jumps (NTE 20/16″)

30 Seconds Rest

B. : Bronco II (AMRAP – Rounds and Reps)

As many rounds as possible in 2 minutes of:

5 pull-ups

10 squats

30 seconds Rest
Sub ring-rows for pull-ups as needed.

Bowen Memorial WOD III

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SUNDAY, JULY 27, 2014

HEAT STARTS: 10:00 AM – 3:00 PM


21 A McArthur Lane

Asheville, NC 28803


2 ROUNDS FOR TIME (not to exceed 30 mins)

  • 800 M run (with a surprise)
  • 10 Burpee Pullups
  • 14 Single Arm KB THrusters
    (7/arm NTE 53/35lb Kbs)
  • 20 Box Jumps NTE (24/20)
  • 7 Deadlifts (60-70% of 1 rep max NTE 275/185lbs)