WOD
CrossFit WOD, August 22, 2020
Cash In 1000m Row
2 Rounds:
Partner A
400m Run
Partner B
15 C2B
5 Snatches (135/95)
Partner B
400m Run
Partner A
15 C2B
5 Power Snatches (135/95)
Cash out 1000m row
ADV RX as written
RX Pull-ups and 115/75
CrossFit WOD, August 21, 2020
5 TNG Power Clean and Jerks
Week #3 of 3
Recommended: 57-62% of 1RM Clean and Jerk
15/12 Cal Row
10 Double DB Thrusters
5 Double DB Step Ups
DB: 50’s/35’s
Box: 24"/20"
ADV RX as written
RX 35/20
CrossFit WOD, August 20, 2020
100m Single arm OH DB Carry
10 Single DB Box Step Ups
200m Run
OH DB Carry 50m Right arm 50m Left arm
DB 50/35#
CrossFit WOD, August 19, 2020
6′ Handstand Walk, 20 DU
12′ Handstand Walk, 40 DU
18′ Handstand Walk, 60 DU
Continue to add 6′ to each HSW, and 20 reps to each DU round.
Every 6 ft. (1 mat) is 1 Rep
ADV as written
RX Sub HSW for Single Arm DB shoulder press 35/20#
Start with 3 reps on each arm and add 3 reps every round
45 Wallballs (20/14)
30/24 Cal Row
15 Deadlifts (225/155)
CrossFit WOD, August 18, 2020
AMRAP 1:30 – Strict Handstand Pushups
Rest 2:00
AMRAP 1:00 – Strict Pull-Ups
AMRAP 1:00 – Strict Handstand Pushups
Rest 1:00
AMRAP :30 – Strict Pull-Ups
AMRAP :30 – Strict Handstand Pushups
200m Run
10 T2B
5-5-4-4-3-3 Hang Power Cleans
Rounds 1-2 135/95
Rounds 3-4 155/105
Rounds 5-6 175/115
ADV RX as written
RX
R 1-2 95/65
R 3-4 115/75
R 5-6 135/95
CrossFit WOD, August 17, 2020
From the ground
Time cap: 15 min
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
ADV RX as written
RX 75/55
CrossFit WOD, August 15, 2020
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
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)