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WEEK of WOD’s 1.16.17 – 1.21.17

MONDAY, JANUARY 16th A. Complete as many rounds and reps as possible in 10 minutes of: 7 Thrusters (95/65 lbs) 14 Kettlebell Swings (24/16 kg) 7 Pull-Ups *Use C2B for a scale up B. Three sets of: Bulgarian Split Squat x 9 reps each leg @ 30X1 Handstand Hold x Max Effort TUESDAY, JANUARY 17th […]

WEEK of WOD’s 1.9.17 – 1.14.17

MONDAY, JANUARY 9th A. Four sets of: Back Squat x 6 reps @ 60-70% L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) B. Five sets of: 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups Rest 60 seconds between sets Swing a […]

WEEK OF WOD’s 1.2.17- 1.7.17

MONDAY, JANUARY 2nd 9AM and 10AM CLASSES ONLY! In teams of two, partners alternate tasks to complete 10 rounds of: 10 Power Cleans (185/125lbs) 10 Burpee Box Jump Overs 200 Meter Run Partner A will perform 10 Power Cleans, then Partner B will complete 10 Burpee Box Jump-Overs, then Partner A will run 200 meters. […]

WEEK OF WOD’s 12.26.16 – 12.31.16

MONDAY, DECEMBER 26th 9AM CLASS AND 10AM CLASS ONLY PERFORMANCE A. In teams of 2, with one partner completing a full round, complete as many rounds and reps as possible in 20 minutes of: 10 Thrusters (115/75 lbs) 10 Pull-Ups 10 Burpee COMPETITION A. Power Snatch 60%/3 65%/3 70%/3 (75%/3)3 B. Snatch Pull (100%/3)4 C. […]

WEEK of WOD’s 12.19.16 – 12.24.16

MONDAY, DECEMBER 19th FITNESS A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Assisted Pull-Ups x 8 reps @ 21X0 Station 2 – L-Seated DB Presses x 12 reps Station 3 – Alternating OH Plate Rev Lunges x 20 reps B. Complete as many rounds and reps as […]

12.16.15

CrossFit Hendersonville, CrossFit Hendersonville Performance – Competition A. Power Snatch (65%/2)3 B. Snatch Pull (75%/3)3 C. Overhead Squat (65%/3)3 D. Conditioning For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (1.5/1 Pood) 30 Front Squats (115/80#) 30 T2B 30 Push Press (115/80#) 30 Deadlifts (115/80#) 30 Wallballs (20/14#) 30 Burpees 30 Double-unders […]

WEEK of WOD’s 12.12.16 – 12.17.16

MONDAY, DECEMBER 12th FITNESS A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – KB Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x 6 reps @ 2011 B. For time: Run 800 Meters 40 Kettlebell Swings 20 Burpees Row 1000 Meters PERFORMANCE A. Every 90 […]

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 […]