Strength/Skill Development

In 10 minutes work towards a high 3 rep Box Jump.  Stay in control of landings.  Step down is fine, but cannot walk away from box.

WOD

AMRAP in 6 minutes of:

160m row

8 burpees

Rest 3 minutes

AMRAP in 6 minutes of:

Walking lunge x 16 (8 steps/leg)

Hand-release push-ups x 8

Rest 3 minutes

AMRAP in 6 minutes of:

Box jumps [...]]]>

Strength/Skill Development

In 10 minutes work towards a high 3 rep Box Jump.  Stay in control of landings.  Step down is fine, but cannot walk away from box.

WOD

AMRAP in 6 minutes of:

160m row

8 burpees

Rest 3 minutes

AMRAP in 6 minutes of:

Walking lunge x 16 (8 steps/leg)

Hand-release push-ups x 8

Rest 3 minutes

AMRAP in 6 minutes of:

Box jumps x 16

Toes to bar x 8

Post total + partial rounds for each of the three couplets & box height.

Strength/Skill Development 

A1. Front squat 3, 3, 3, 3, 3

A2. KB high-pull @ 2011; 3-5 x 5.

WOD

Complete 4 rounds of:

15 DB Thrusters (NTE 25/35lbs)

30 Alternating leg DB box step-ups (NTE 20/16″)

For time.

Post best FS x 3, time w/DB # & [...]]]>

Strength/Skill Development 

A1. Front squat 3, 3, 3, 3, 3

A2. KB high-pull @ 2011; 3-5 x 5.

WOD

Complete 4 rounds of:

15 DB Thrusters (NTE 25/35lbs)

30 Alternating leg DB box step-ups (NTE 20/16″)

For time.

Post best FS x 3, time w/DB # & box height.

I am putting in a re-order of the black/skull sweatshirts.  I have sizes for the following people: Shannon, Shankle, Jess T.

However, I know there were more of you and I have lost my list.  If you would like a new size or to order of one these styles please email me ASAP. [...]]]> Hey crew,

I am putting in a re-order of the black/skull sweatshirts.  I have sizes for the following people: Shannon, Shankle, Jess T.

However, I know there were more of you and I have lost my list.  If you would like a new size or to order of one these styles please email me ASAP.  ShannaDuvall@Gmail.com

Thank you!!

Strength/Skill Development 

A1. Press 5, 4, 3, 2, 1

A2. Hip extensions @ 1010; 8-12 reps x 4 sets.

B. Box jumps: Max reps in 10s Rest 90s x 4 sets.

WOD

AMRAP in 10 minutes of:

8 Slammers

50 ft Bear crawl

8 Slammers

50ft Burpee broad-jump

N9te best [...]]]>

Great to have Tim back in the gym on Monday! Keep rocking it at CF Invoke!

Strength/Skill Development 

A1. Press 5, 4, 3, 2, 1

A2. Hip extensions @ 1010; 8-12 reps x 4 sets.

B. Box jumps: Max reps in 10s Rest 90s x 4 sets.

WOD

AMRAP in 10 minutes of:

8 Slammers

50 ft Bear crawl

8 Slammers

50ft Burpee broad-jump

N9te best press @ 5, 4, 3, 2 & 1, total rounds + partial work & slammer weight.

Strength/Skill Development 

Complete 3 rounds of:

A1. Ring dips @ 1010; 6-9 reps. Rest ~30s

A2. Bent over barbell row @ 1010; 8-12 reps.  Rest ~90.

WOD

In 4 minutes complete:

Max reps wall balls (14/20#, 10′)

Rest 2 minutes

In 4 minutes complete:

Max distance row

Rest 2 minutes

In 4 minutes complete:

Max rep double unders

Rest 2 minutes

In 4 minutes complete:

Max rep DB power snatch (NTE [...]]]>

Strength/Skill Development 

Complete 3 rounds of:

A1. Ring dips @ 1010; 6-9 reps. Rest ~30s

A2. Bent over barbell row @ 1010; 8-12 reps.  Rest ~90.

WOD

In 4 minutes complete:

Max reps wall balls (14/20#, 10′)

Rest 2 minutes

In 4 minutes complete:

Max distance row

Rest 2 minutes

In 4 minutes complete:

Max rep double unders

Rest 2 minutes

In 4 minutes complete:

Max rep DB power snatch (NTE 45/35lbs)

Rest 2 minutes/done!

Strength/Skill Development 

A. Hang clean: 10 minutes building to a double

B. Russian box step-ups @ 1010; 8-10/leg x 2 sets.  (hold dumbbells) Rest 60s b/w legs.

WOD

10-8- 6-4- 2

Pull-ups (Adv: C2B)

Hand-release push-ups

Front squat   (~60-70% of your FS multi-rep max NTE [...]]]>

Strength/Skill Development 

A. Hang clean: 10 minutes building to a double

B. Russian box step-ups @ 1010; 8-10/leg x 2 sets.  (hold dumbbells) Rest 60s b/w legs.

WOD

10-8- 6-4- 2

Pull-ups (Adv: C2B)

Hand-release push-ups

Front squat   (~60-70% of your FS multi-rep max NTE 135/95lbs)

For time.

Strength/Skill Development 

Complete 4 rounds of:

Deadlift @ 1010 x 5 reps

Burpees AFAP x 8

Rest 2 minutes

WOD

5 rounds for time of

400m run

15 overhead squats (Use ~ 60-70% OHS multi-rep max NTE 95/65lbs)

For time.

This workout was last completed [...]]]>

Strength/Skill Development 

Complete 4 rounds of:

Deadlift @ 1010 x 5 reps

Burpees AFAP x 8

Rest 2 minutes

WOD

5 rounds for time of

400m run

15 overhead squats (Use ~ 60-70% OHS multi-rep max NTE 95/65lbs)

For time.

This workout was last completed on 101102. 

Strength/Skill Development 

A. Power snatch: Spend 15 minutes building to a double.

B. BTNP @ 2211; 5-6 x 3. Rest 2 minutes b/w sets.

WOD

AMRAP in 15 minutes of:

10 goblet squats (NTE 1.5/1 pood)

15 kettlebell swings

20 steps single arm front rack walking lunge  (10 steps/arm)

Post best power snatch x 2, BTNP x 5-6, total rounds plus reps and KB [...]]]>

Strength/Skill Development 

A. Power snatch: Spend 15 minutes building to a double.

B. BTNP @ 2211; 5-6 x 3. Rest 2 minutes b/w sets.

WOD

AMRAP in 15 minutes of:

10 goblet squats (NTE 1.5/1 pood)

15 kettlebell swings

20 steps single arm front rack walking lunge  (10 steps/arm)

Post best power snatch x 2, BTNP x 5-6, total rounds plus reps and KB weight.

This workout was last completed on 111214. 

Location: Oakley United Methodist Church 607 Fairview Road Asheville, NC

A benefit classical music concert featuring area string and piano ensembles called “Keys to the HeartStrings” will be held on THIS Saturday January 28, 2012 at 3:00 p.m. at the Oakley United Methodist Church, 607 Fairview Road, Asheville. All proceeds [...]]]> Date: January 28, 2012 3:00 PM

Location: Oakley United Methodist Church 607 Fairview Road Asheville, NC

About Keys to the HeartStrings

A benefit classical music concert featuring area string and piano ensembles called “Keys to the HeartStrings” will be held on THIS Saturday January 28, 2012 at 3:00 p.m. at the Oakley United Methodist Church, 607 Fairview Road, Asheville. All proceeds from donations collected benefit the Project Access ™ program. For further information contact Abby Bates at 828-684-3900.

Strength/Skill Development 

A. Push-press 5, 5, 5, 3, 3, 1, 1. Rest 2 minutes b/w sets.

B.  DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3.  Rest 30s b/w legs, 60s b/w sets.

WOD

Complete for time 50, 40, 30, 20, 10 reps of:

Double Unders

Anchored Sit-ups

This workout was last c ompleted [...]]]>

Strength/Skill Development 

A. Push-press 5, 5, 5, 3, 3, 1, 1. Rest 2 minutes b/w sets.

B.  DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3.  Rest 30s b/w legs, 60s b/w sets.

WOD

Complete for time 50, 40, 30, 20, 10 reps of:

Double Unders

Anchored Sit-ups

This workout was last c ompleted on 110808.