Workout of the Day

Facebook - Crossfit Hendersonville

This lady right here swiped in with her smile and sweetness 1 year ago and 9am fell in love with her. Hope you had a fabulous birthday Allie Benton #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Ben Fouts has been encouraging 5 am for over 8 years. There is no excuses with him. Even with all the traveling with work, he would find other Boxes to pop in on. Knee replacement only slowed him down for a bit. He is one of a kind. Happy birthday Ben!! You are an inspiration to us all. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy birthday Marifran!!!!! She started her CFH journey almost 4 years ago. She not only pushes herself in the gym but also outside her comfort zone and does competitions. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Almost 2 years to the day David Topping joined the CFH family. He has been all in ever since. He will show at 5am or 5pm, whatever it takes not to miss the workouts. Hope you had a fabulous birthday David. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

MEMORIAL DAY MURPH next Monday, May 27th - Heats at 8am, 9am, 10am, CookOut following at 11am MONDAY, MAY 20th A. 20:00-35:00 For time: 500 m Row 50 Pull-ups 500 m Row 50 Dumbbell Thrusters (35/20lbs) 500 m Row 50 Dumbbell Burpees Goal Time: ~ 15min Scale to: 25-35 reps/ 400m B. 40:00-55:00 Work at a steady pace for 15 minutes, rotating through the following drills: 50ft DB Bear Crawl (*slow) 20sec Side Star Planks (ea) KB Windmill x 10 reps each side TUESDAY, MAY 21st A. 20:00-35:00 3 Rounds for Time: 500m Run (weighted vest 20/14lbs) 25 Push-ups 10 Right Arm KB Snatch + 10 Right Arm KB Overhead Walking Lunges (53/35lbs) 10 Left Arm KB Snatch + 10 Left Arm KB Overhead Walking Lunges (53/35lbs) Goal Time: ~ 15min Scale to: 400m/ 15 Push/ by load B. 40:00-45:00 3 rounds: 30 sec Plank Hold 15 sec Rest 30 sec Bicycle Sit-ups 15 sec Rest C. 45:00-55:00 3 Quality Sets: Assault Bike 2min @ 65/55rpm (pace you can maintain steady for 2min) Clamshells x 10 ea side WEDNESDAY, MAY 22nd A. 20:00-30:00 In 10 minutes, complete 5 sets of the complex 3-position Snatch (hip/knee/floor) Start light; increase weight to finish as heavy as possible. B. 35:00-55:00 10 rounds for max reps: 1 min: 30 Double Unders (45 SU) Max Power Snatches 135/95# 1 min rest between sets Goal Reps: 5+ per minute Scale to: 15 DU, 30 SU, by load C. 55:00-60:00 Double Lax Ball TSpine Thoracic Rotations THURSDAY, MAY 23rd A1. 15:00-45:00 4 Rounds of 400m Sprints - rest 2 min between sets - Goal: Stay under 2.5 minutes, scale accordingly A2. For Time, 21-15-9: Ski Erg Cals Toes to Bar Goal Time: 6-10 minutes Scale to: 400m/ 15 Push/ by load B. 50:00-60:00 2-3 Sets: 1-2min Seated Straight Leg Hamstring Stretch Banded Glute Walks x 20 steps ea way FRIDAY, MAY 24th A. 20:00-30:00 10-9-8-7-6-5-4-3-2-1 reps for time: Push Press (75/55lbs) Front Squats (75/55lbs) Burpees Over Bar (lateral) Goal Time: ~ 10min Scale to: even numbers only B. 35:00-50:00 In 15 minutes, complete 3 sets of the following: Farmers Carry Weighted Box Step Ups x 10 ea leg 250m Row or 15/10 Cal Bike Moderate Pace KB Arm Bar 1min ea side C. 50:00-56:00 6 rounds: 20 sec MedBall Russian Twists 10 sec Rest 20 sec Flutter Kicks 10 sec Rest SATURDAY, MAY 25th A. 3 Rounds for Time: 12 Strict Ring Row 12 Bench Press (185lb/115lb) - Rest 5 minutes - For Time: 50 Burpee Box Jump Over (24in/20in) - Rest 5 minutes - 3 Rounds for Time: 12 Strict Ring Row 12 Bench Press (185lb/115lb)

This guy has hit it hard at 4pm for the last 2 1/2 years. Don’t let the quiet demeanor fool you, he definitely has a competitive streak. Happy Birthday Justin Overstreet. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

MONDAY, MAY 6th A. 15:00-30:00 Find 5RM Press Suggested sets @ 1RM %'s 10 @ 30% 8 @ 40% 5 @ 50% 4 @ 60% 3 @ 70% 5 Rep Max Attempt B. 35:00-55:00 For Time: 50-35-20 Wall Balls (20/14) 25-20-15 GHD Sit-ups 25-20-15 Cal Row or Cal Ski Goal Time: 15-20min Scale to: 25-20-15 reps on all, Ab Mat Sit-ups C. Post Class Homework Partition reps how you like: 50 GHD Hip Extensions 50 GHD Sit-ups TUESDAY, MAY 7th A. 15:00-30:00 Find 1 RM Front Squat Suggested sets @ 1RM %'s 8 @ 40% 5 @ 50% 5 @ 60% 3 @ 70-75% 2 @ 80-90% 1 Rep Max Attempt B. 35:00-50:00 For Time: 100 Double Unders (200SU) 21 Power Snatch (115/75) 100 Double Unders 15 Power Snatch (115/75) 100 Double Unders 9 Power Snatch (115/75) Goal Time: 8-13 minutes Scale to: 25- 50DU, by Load, 12-9-6 reps C. Post Class Homework 3 Sets: Plank x 60 sec Side Plank x 30 sec Foam Roll Calves/ Lax Ball Arches WEDNESDAY, MAY 8th A. 15:00-30:00 Find 3RM Sumo Deadlift Suggested sets @ 1RM %'s 8 @ 35% 5 @ 45% 5 @ 55% 3 @ 65% 3 @ 75% 3 Rep Max Attempt B. 35:00-50:00 4 rounds for time: 8 DB Hang Power Cleans (55/35lbs) 8 Burpee Box Jumps 24/20” 200m Run Goal Time: 7-12 minutes Scale to: by load, step overs, 100m C. 3 Sets: Hollow Body Hold x 30 sec 30 Weighted Ab mat Sit Ups Hamstring Stretch on rig x 2min THURSDAY, MAY 9th A. 15:00-25:00 10 min E2MOM: 3 Bench Press 10 Dips Increase weight each set to finish heavy B. 30:00-45:00 As a 2-person team, AMRAP 15 minutes of: 15 Kettlebell Swings, 70/53 15 Burpees or, as an individual... 5 Rounds for time of: 15 Kettlebell Swings, 70/53 15 Burpees * One person completes both movements, then switch Rounds Goal: 4+ per person Scale to: by Load, 10 reps C. 3 Sets: MB Throw Trunk Rotations x 10 ea side MB OH Sit-up Tosses to partner x 10 ea Pigeon Pose 2min (use box as needed) FRIDAY, MAY 10th A. "Daniel" For time: 50 Pull-ups 400 meter run 21 Thrusters, 95/65 800 meter run 21 Thrusters, 95/65 400 meter run 50 Pull-ups Goal Time: ~ 20min Scale to: Cut in Half! *Can partner this wod, run together, split other reps :) B. Midline Practice for 15 minutes or 2-3 Rounds of Quality Movement: Dead Bug 60sec (slow alternating) 20 Hanging Knee to Chest Twists 20 Hollow Rocks 50m SA Overhead Carry per SATURDAY, MAY 11th For Time: 175/150 Cal Row or Bike -Every 2 mins 20/15 Push Ups-

This lady has signed up for a competition or fitness event every month for the next 3 months...Gina Furrey enjoys lifting a barbell with her noon crew but also likes pushing herself to new endurance limits. Happy birthday. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

For the last 4 years this guys has one of the most hectic traveling schedules. He does all that he can to get to CFH when he can and drop in on boxes all over the world. More than that he does not let traveling affect his nutrition goals. Happy birthday Chris Henderson #crossfithendersonville. No excuses. #cfhcommunity #cfhathlete #cfhbdays

For 6 years now Jason Anderson "flies in and out" of noon classes like Superman in a telephone booth. From business suit to workout clothes to business suit. Happy birthday Anderson!! #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

6 years ago Joe and his wife Jamie joined together. He enjoys working out with her at the box and a good ole running workout. His two little boys at home keep him running too. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

MONDAY, APRIL 29th A. 15:00-30:00 Find 3RM Back Squat Suggested sets @ 1RM %'s 8 @ 35% 5 @ 45% 5 @ 55% 3 @ 65% 3 @ 75% 3 Rep Max Attempt B. 35:00-51:00 3 rounds for max reps: 3 min AMRAP: 12 Sumo KB Deadlift (88/70lbs) (1 KB-middle) 6 Push-ups 6 Toes-to-bar 1 min Rest Goal Rounds per Set: 3+ Scale to: by load, down to 6/3/3 reps C. Post Class Homework 3 Sets: 15-20 GHD Sit-ups Supernova Ball Lats TUESDAY, APRIL 30th A. 15:00-30:00 Find 1 RM Push Press Suggested sets @ 1RM %'s 8 @ 40% 5 @ 50% 5 @ 60% 3 @ 70-75% 2 @ 80-90% 1 Rep Max Attempt B. 35:00-53:00 4 Rounds for Time: 400m Sandbag Run (50/35lbs) 5 D-Ball Cleans (150/100lbs) Goal Time: 12-17min Scale to: 200-300m run, by Load C. Post Class Homework 3 Sets: Plank x 60 sec Side Plank x 30 sec Foam Roll Calves/ Lax Ball Arches WEDNESDAY, MAY 1st A. 15:00-35:00 10min Rope Climb Skill Session (2R thru) Seated Foot Clamps off Box x 5 reps Horizontal Lean Backs x 3 reps Then... DB Bent Over Row 4 x 8 ea arm *stay at same load Snatch Balance 4 x 4 *build up *Alt from DB Row to SB B. 40:00-55:00 4 Rounds for time of: 20/15 Cals Bike 7 Hang Squat Snatch, 60% of 1RM 3 Rope Climbs, 15 ft. Goal Time: 10-15min Scale to: 15/10Cals, 40-50% of 1RM, 1-2 RC C. Post Class Homework 3 Sets: Hollow Body Hold x 30 sec 30 Weighted Ab mat Sit Ups Couch Stretch x 2min THURSDAY, MAY 2nd A. 15:00-30:00 Find 5 RM Deadlift Suggested sets: 10 @ 30% 8 @ 40% 5 @ 50% 4 @ 60% 3 @ 70% 5 Rep Max Attempt B. 35:00-52:00 For time: • 800 m Run Then, 21-15-9 reps: Front Squats 115/75# Pull-ups Then: • 800 m Run Goal Time: 13-18min Scale to: 400-500m, 12-9-6 reps C. Post Class Homework 3 Sets: MB Throw Trunk Rotations x 10 ea side MB OH Sit-up Tosses to partner x 10 ea Pigeon Pose 2min (use box as needed) FRIDAY, MAY 3rd A. 15:00-39:00 As a 2-person team AMRAP 24 minutes of: 1 Round of "Mary", partner A 1 Round of "Mary", partner B 1 Round of "DT", partner A 1 Round of "DT", partner B 1 Round of Mary = 5 Handstand Pushups + 10 Pistols + 15 Pull-ups 1 Round of Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats 1 Round of DT = 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk Rounds Goal: 6+ per person Scale to: 3/6/9 on Mary OR Make a CIndy Round + 9/6/3 DT Rounds B. 45:00-60:00 2 Sets: Farmers Carry 100m AHAP Palloff Press SLOW x 10 Dragonflies x 5 Mobility Drill of Choice SATURDAY, MAY 4th A. 5 rounds for time: 6 Squat Cleans (155/105lbs) 12 calorie Row B. Functional Midline Movement Coach Cash Out

Happy happy birthday Nate! Not only has Nate worked out hard and consistently for almost 5 years and 6am....he works just has to make sure his wife gets to workout. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

I will never forget this day. The day Michelle Gilmore sprinted 10 200 meters and worked out ON HER DUE DATE!! Lots of memories over the years. Happy Birthday Michelle. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays