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12.8.16

CrossFit Hendersonville, CrossFit Hendersonville Performance, Ryman – Performance View Public Whiteboard Bench Press A. Four sets of: Bench Press x 4 reps @ 20X1 @ 75-80% Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Metcon (Time) B. For time: Row 1000 Meters immediately followed by… Five rounds of: 15/10 Cal AirDyne 10 GHD […]

WEEK of WOD’s 12.5.16 – 12.10.16

MONDAY, DECEMBER 5th FITNESS A. Four sets of: PVC Overhead Squat x 5 reps Strict Pull-Ups x 5 reps @ 3110 Plank from Elbows x 60 seconds B. Complete as many rounds and reps as possible in 7 minutes of: 20 Kettlebell Swings 20 Push Press (DB or BB) 20 Box Jumps or Step-Ups PERFORMANCE […]

WEEKLY SNEAK PEEK 11.28.16 – 12.3.16

MONDAY, NOVEMBER 28th, 2016 FITNESS A. QUALITY 15minutes: Push Press x 6 reps Overhead Walking Lunge x 20 steps Double-Under Practice x 60 seconds B. Every minute, on the minute, for 15 minutes: 1st min – Row 200/150 Meters 2nd min – Wall Climb x 2-4 reps 3rd min – Run 100 Meters PERFORMANCE A. […]

WEEKLY SNEAK PEEK 11.21.16 – 11.26.16

MONDAY, NOVEMBER 21st FITNESS A. QUALITY 10mintues: Romanian Deadlift x 8 reps @ 3111 Stationary Dips x 15 reps @ 2111 B. In teams of two, alternate sets to complete four each of: 20 Russian Kettlebell Swings Run 400 Meters PERFORMANCE A. Every minute, for 10 minutes (10 sets): Power Clean x 1.1 (rest 10 […]

WEEKLY SNEAK PEEK 7.14.16 – 7.21.16

MONDAY, NOVEMBER 14th FITNESS/PERFORMANCE A. Four sets of: Push Press x 3 reps 85% Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3 reps @ 2110 OR :15-:30 Isometric Chin over Bar Hold B. For time: Run 400 Meters 30 KB Thrusters (53/35lbs) Run 400 Meters 30 KB Thrusters Run 400m COMPETITION A. Snatch 60%/4 70%/4 […]

WEEKLY SNEAK PEEK 11.7.16 – 11.12.16

MONDAY, NOVEMBER 7th FITNESS A. Four sets of: Turkish Get-Up x 2 reps each arm Strict Pull-Ups x 6 reps @ 2110 Kettlebell Swing x 15 reps B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of: Dumbbell Man-Makers x 5 reps (push-up, row left, row right, power clean, push […]

WEEKLY SNEAK PEEK 10.31.16 – 11.5.16

MONDAY, OCTOBER 31st FITNESS A. Three sets of: Back Squat x 6 reps @ 3011 Single-Leg Hip Bridge x 10 reps each leg @ 3011 Single-Arm Trap 3 Raises x 10 reps @ 2111 B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Wall Ball Shots 15 […]

WEEKLY SNEAK PEEK 10.24.16 – 10.29.16

MONDAY, OCTOBER 24th FITNESS A. Three sets of: Goblet Squat x 12 reps @ 21X0 Single-Arm Kettlebell Row x 10 reps each arm @ 2010 Kettlebell Swings x 20 reps Push-Ups x 10 reps @ 2010 B. Complete as many rounds and reps as possible in 12 minutes of: 12 Burpee Box Jump Overs 100 […]

WEEKLY SNEAK PEEK 10.17.16 – 10.22.16

MONDAY, OCTOBER 17th FITNESS A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Push-Ups x 10-15 reps @ 21X1 Russian Kettlebell Swings x 20-25 reps @ 1010 Side Plank x 45 seconds each side B. Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Alternating Reverse Lunges […]

WEEKLY SNEAK PEEK 10.10.16 – 10.16.16

MONDAY, OCTOBER 8th FITNESS A. QUALITY 12minutes: Romanian Deadlift x 4 reps @ 31X1 Dumbbell Shoulder Press x 6 reps Double-Under Practice x 60 seconds B. Three sets for times of: 250 Meter Row 20 Wall Ball Shots 20 Kettlebell Swings Rest 2 minutes PERFORMANCE A. Every 2 minutes, for 12 minutes (6 sets): Clean […]