WOD
CrossFit WOD, August 14, 2020
For those of you tubing If you want to follow each other lets meet in CFA parking lot at 9:30AM.
CrossFit WOD, August 13, 2020
200m run
10 DB Bicep Curls (50/35)
15 Push-ups
30 Abmat Sit-ups
DB Curls are 5/arm either done alternating or 5 on one are then 5 on the other. One DB needed.
CrossFit WOD, August 12, 2020
If you are tubing with us this Saturday August 15th………
IN ORDER FOR YOUR RESERVATION TO BE CONFIRMED, you must call and pay no later than Friday for this trip to happen. Myself, Eric and Avery are booked. We reserved a kids tube with a bottom, 1 adult tube with a cooler and 1 regular tube.
Call 866-411-7238 (River and Earth Adventures)
When you call tell them you are with Jill Olinger.
It’s a 2 hour slow float. There are picnic tables and plenty of places to hangout and eat when we are done.
Transportation is included in the $25 tubing fee that you have to pay when you call no later than Friday.
9 Power Snatches (95/65)
12 Push Jerks (115/85)
15 Power Cleans (135/95)
AMRAP Overhead Squats (135/95)
10 Power Snatches (115/85)
20 OHS (115/85)
30 T2B
40 Single Arm DB Hang Clean and Jerks (50/35)
CrossFit WOD, August 11, 2020
IN ORDER FOR YOUR RESERVATION TO BE CONFIRMED, you must call and pay no later than Friday for this trip to happen. Myself, Eric and Avery are booked. We reserved a kids tube with a bottom, 1 adult tube with a cooler and 1 regular tube.
Call 866-411-7238 (River and Earth Adventures) When you call tell them you are with Jill Olinger.
It’s a 2 hour slow float. There are picnic tables and plenty of places to hangout and eat when we are done.
Transportation is included in the $25 tubing fee that you have to pay when you call no later than Friday.
CrossFit WOD, August 10, 2020
CFA rafting trip is this Saturday
more details will be posted tomorrow
Set 2: 8 Reps @ 76%
Set 3: 6 Reps @ 79%
Set 4: 4 Reps @ 83%
Set 5: 2 Reps @ 88%
Every 2 minutes
From the ground
You can squat clean the 1st one
7 Bar MU
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar
Adv RX as written
RX 115/75
CrossFit WOD, August 7, 2020
200m Run
21 Wallballs (20/14)
15 KBS (24/16kg)
9 C2B
CrossFit WOD, August 6, 2020
5 Barbell Bicep Curls (75/55)
8 Burpee Box Jumps or Step-ups
20 DB AbMat Sit-ups (50/35#)
CrossFit WOD, August 5, 2020
50 DU
2 Power Cleans
2 Front Squats
2 Push Jerks
Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk
5 Devil’s Press (50’s/35’s)
24/18 Cal Row
5 DB Front Squat (50/35)
5 DB Push Jerk (50/35)
SUBS FOR ROW STILL RX
400m Run
20/14 Cal Bike
Below are the specific details. Arrive at 11:45am
Tube at 12pm
Call 866-411-7238 (River and Earth Adventures) with any questions
* Address: 6201 castle ford road, Todd NC 28684
Castle ford is closed!
Take 421 east of Boone
Take left on Brownwood
Take left on railroad grade road
Take left on castle ford on look for parking on the left