Category Archives: WOD

The Workout of the Day

Slone Strength Strongest Man

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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

Register for the Iron Clash

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Registration is Open for The Iron Clash 2014, on October 11 & 12. It will be hosted at Freedom Courts Sportsplex in Fayetteville, NC this year. The venue is HUGE, and the possibilities are endless. There are several new sponsors on board so prizes are bigger & better than last year. As always, all workouts are programmed by Nate Schrader.
Categories include Male & Female Individual Rx’d & Scaled, Male & Female Partner Rx’d & Scaled, 4-person Team Rx’d & Scaled (two men + two women), and Masters Male & Female.
Early Bird Registration is still going on today & tomorrow. Registration will increase to regular price on August 10. Check outwww.theironclash.com for all the details.

 

140808 Friday

Kim & her new baby Piper!

Kim & her new baby Piper!

Kim & her new baby Piper!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
Sumo Deadlift,
1-arm DB Waiter’s Squat,
C2B Pull-up (Strict Rnd 1)/Ring-Rows,
MB Get-up.

Strength Development

A1. : Back Squat (@ 30×2; 3-5 x 5 )

A2. : 1-arm DB High-Pull ( @ 21X0; 4-8 x 4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

5 C2B Pull-ups (Sub Tough Ring-Rows)

10 MB Get-ups (5/side NTE 30/20lbs)

200m MB Carry (100m/shoulder)
Sub 200m Row if storming. Every 50m on carry counts as 1 rep.

140807 Thursday

#TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

#TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

#TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-10:
Back Squat,
Axle OH Carry ,
DB Single Leg Deadlift,
Inverse Burpee,
C2B Pull-up (Strict Rnd 1).

Strength Development

Spend 15 Minutes working through A1-3:

A1. : Suitcase Deadlift ( @2111; x 6-10/arm)

A2. : Weighted C2B Pull-up (@ 21X1; 2-4 )

Utilize BW in scoring based upon if you subtract load with gravitron or add load to BW.

A3. : Metcon (AMRAP – Reps)

Wall Balls: AMRAP in 30s. Challenge on load/height as able to do 30s UB

WOD

Metcon (Time)

Complete 3 Rounds of:

350m Row
25 Wall Balls (NTE 20/14/10′)
15 Inverse Burpees

140806 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
Mobility + 6-12:
OHS,
1-arm DB High-pull,
Dip,
KBS.

Strength Development

Take 15 Minutes to work through A1/2:

A1. : DB Snatch + 1-arm OHS Complex ( DB Snatch x 3 + 1-arm OHS x 6 )

A2. : Axle F/R Box Step-up ( x 8-16 alternating )

WOD

Metcon (AMRAP – Reps)

Complete 5 Sets of:

20s AMRAP KBS Tough (NTE 32/24kg)
40s Rest
20s AMRAP Burpees
40s Rest
20s AMRAP Ring-Row
40s Rest
Track cumulative score of KBS & Burpees only over the 5 sets.

140805 Tuesday

Congrats to Vanessa & Joe on their marriage this weekend!

Congrats to Vanessa & Joe on their marriage this weekend!

Congrats to Vanessa & Joe on their marriage this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
Back Squat,
T2B (Strict Rnd 1),
Dip,
Single-leg Deadlift -with DBs.

Strength Development

Spend 20 Minutes working through A1-3:

A1. : Waiter’s Carry ( x 100m/arm (Use Fat Gripz))

A2. : Weighted Dip ( @ 20X1; 3-6 )

Add/subtract load to BW based upon if adding or utilizing gravitron.

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

Complete 30s at 90% effort.

WOD

Moondance (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
8 Toes 2 Bar
16 Steps MB Walking Lunge (NTE 20/30lbs)
150m Row
Sub Toes Through Rings or Plank Burpees as needed.

140804 Monday

slide

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-8:
Good Morning,
1-arm DB Thruster,
T2B (Strict Rnd 1),
Clean & Jerk (Strict Press Rnd 1),
Box Jump (Step-down Rnd 1).

Strength Development

A1. : BTN Push-press ( @ 21X1; 6-10 x 3)

A2. : Kneeling Torso Row (@ 21X1; 6-10 x 3)

WOD

Metcon (Time)

Complete 4 Rounds of:

5 C&J (Best BTN Push-Press x 10 NTE 135/95lbs)

10 Box Jumps (NTE 24/20″)

200m Run

140803 Sunday

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Main – CrossFit

Recovery 2.0 (No Measure)

Complete 2-4 Rounds at conversational pace:

1 minute Airdyne
1 minute Ski Erg
1 minute Row
1 minute Bear Crawl
1 minute Walking Lunge
3 Minutes Mobility