Workout of the Day

Facebook - Crossfit Hendersonville

Happy birthday Jill Moore!! This lady works hard in the gym and works even harder to get to gym with work, baseball, basketball, etc #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Today is this retired Marine's birthday. Tricia is hard working 9am athlete for the last 5 and 1/2 years. As soon as she is done with her workout she moves on to cheering everyone through the finish. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Today is this retired Marine's birthday. Tricia is hard working 9am athlete for the last 5 and 1/2 years. As soon as she is done with her workout she moves on to cheering everyone through the finish. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Today is this retired Marine's birthday. Tricia is hard working 9am athlete for the last 5 and 1/2 years. As soon as she is done with her workout she moves on to cheering everyone through the finish. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Have you all met this beautiful lady, Jennifer Hutton!!!??? She is one of the sweetest people. She has a crazy traveling schedule but still makes time for her 6am classes. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy Birthday Griner. For 6 years this girl is not only a fan of the 2 Ministries at our box Get Strong Ministries and @faithrxdhendersonville, she is fans of all the athletes. She will cheer everyone on in the wod and show up at local races to cheer #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

This picture describes this man to a T. Never a dull moment in 6 a.m. for the last 4 years. Hope you had a great birthday weekend Jared Stancil!!! #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

MONDAY, MARCH 11th A. 12:00-27:00 Front Squat 6 x 4 @ 80% B. 35:00-45:00 For time: 1000 Meter Row 30 Double Kettlebell Deadlift (70/53 lbs) 100 ft Left Arm Overhead DB Walking Lunges (55/35 lbs) 100 ft Right Arm Overhead DB Walking Lunges (55/35 lbs) Scale to: 750m, 20 Dl, 60ft lunge Goal Time: ~ 10 min C. 50:00-60:00 3 sets of 10-20 GHD Sit-ups Hollow Body Holds x 30 seconds Pretzel stretch + Supernova Ball Glute/Low Back TUESDAY, MARCH 12th A. 12:00-27:00 Power Clean 6 x 4 @ 80% * quick singles are suggested, barbell cycling not required B. 32:00-50:00 Two sets for times of: 30/22 Calories of Assault Bike 20 Burpee Box Jump-Overs (30″/24″) 10 Cleans (185/125lbs) Rest 6 minutes You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working. Scale to: 20/15 Cals, 15 BBJO, 10 Cleans Goal Time: Sub 6min ea round C. 55:00-post class 3 sets of: 1min Weighted Plank + 30sec Side Plank ea Foam Roll Calves/ Quad Smash WEDNESDAY, MARCH 13th A. 10:00-25:00 Shoulder Press 6 x 4 @ 80% B. 30:00-58:00 In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches Rest 2 minutes, and when the running clock reaches 14:00... In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Assault Bike 12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press) immediately followed by… Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting. THURSDAY, MARCH 14th A. 12:00-25:00 In 12 minutes, complete 3 sets of: Handstand Hold 30 seconds or HS Walk Tempo Inverted Ring Rows x 5 (31X1) DB Bench Press x 10, across B. 30:00-45:00 For Time: 100 Double Under 30 Cal Ski 400m Run Rest 5 minutes For Time: 400m Run 30 Cal Ski 100 Double Under C. 45:00-60:00 Mini RomWOD session FRIDAY, MARCH 15th CROSSFIT GAMES 19.4 SATURDAY, MARCH 17th For 2 Rounds or 18 minutes, rotating stations “On the 1:30” Station #1 – 1:00 Moderate Row/Bike/Ski/Run Station #2 – 10 Thrusters (95/65) + 10 CTB Pull-Ups Station #3 – 1:00 Moderate Row/Bike/Ski/Run Station #4 – 10 Overhead Squats (95/65) + 3-5 Bar MU Station #5 – 1:00 Moderate Row/Bike/Ski/Run Station #6 – 10 Deadlifts (225/155) + 10 Handstand Push-ups

Happy Birthday to Laura Patton. She may seem quiet but you get her behind a barbell and she has determination and works hard. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Ellen Bailey is a consistent 6amer. Even with the craziness of running her boys all around and the business of life, she makes time for herself. HAPPY BIRTHDAY!!! #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy Birthday Misty Handy ...Nooner for 6 yrs who loves the endurance work and also loves to hit a heavy power clean. (Throw backs and one durning her pregnancy) #cfhcommunity #cfhnutrition #crossfithendersonville #cfhbdays

MONDAY, MARCH 4th A. 10:00-25:00 Sumo Deadlift 6 x 4 @ 80% Active Rest btw sets: Thoracic Reach Backs x 5 reps each side * every 90sec-2min complete set B. 35:00-60:00 "Filthy Fifty" For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double-Unders Goal Time: 20-25min, TIME CAP 25 Scale to: Dirty 30's TUESDAY, MARCH 5th A. 12:00-27:00 Push Jerk 6 x 4 @ 80% Active Rest btw sets: Single Leg Glute Bridge x 5 reps ea side * every 90sec-2min complete set B. 35:00-55:00 For Time: 10 Thruster (135lb/95lb) 10 Bar Muscle-up -Rest 2:00- For Time: 20 Thruster (115lb/75lb) 20 Chest to Bar Pull-ups -Rest 2:00- For Time: 30 Thruster 95/65 30 Pull-ups Goal Time: 10-15min, TIME CAP 20 with rest Scale to: 10 reps, 20 reps, 30 reps WEDNESDAY, MARCH 6th A. 08:00-20:00 In 12 minutes, complete 3-4 Rounds: Single Arm Plank 15-20 seconds/side Single Arm Dumbbell Z Press ×8/side Bent Over Barbell Row ×10, across B. 30:00-50:00 Teams of two must complete 75 repetitions of the following complex: 1 Power Snatch 1 Overhead Squat 1 Snatch Balance 1 Snatch The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately BIKE 1/2 Mile before he or she may receive the weight back from his or her partner. Goal Time: 15-20minutes, TIME CAP 20 Scale to: 2 Hang Power Snatch + 2 OHS C. 50:00-60:00 3 sets of 10-20 GHD Sit-ups Single Lax Ball High Trap or Double Lax Ball Thoracic THURSDAY, MARCH 7th A. 12:00-27:00 Back Squat 6 x 4 @ 80% Active Rest btw sets: Open Books x 5 ea side B. 35:00-45:00 Two rounds for time of: 25 Calories of Rowing 20 Kettlebell Swings (53/35lbs) 15 Push-ups 10 D-Ball over Shoulder (150/100lbs) Goal Time: ~ 10 minutes C. 50:00-60:00 3 sets: Hollow Body Hold 30 sec + 1 min Plank FRIDAY, MARCH 8th CROSSFIT GAMES OPEN 19.3 SATURDAY, MARCH 9th For Time: 30 Sandbag Squats (50/35) 30 Calorie Assault Bike 30 Calorie Row 30 Burpee over Sandbag 30 Calorie Row 30 Calorie Assault Bike 30 Sandbag over Shoulder (50/35)

Sara Towne has been here at 6am for 6 years. She has had a goal, worked extremely hard and got pull ups. We could not be more proud of her. HAPPY BIRTHDAY! #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Aaron Grimmig (Sensei) is hard working consistent 6ish-8am athlete for the last 6 years. Everyone is jealous of his socks and workout shoes collection! Happy Birthday Grimmig! #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy happy birthday Kat! Hope you celebrated all weekend. Kat joined us just over a year ago. She has done 2 @battleofthebarbells comps over the past 12 months (sorry about the delay) #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

This sweet lady has been part of our family for 6 years. She has had 2 sweet boys over those years and never skipped a beat. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy birthday Matt Hubbard!! This guy joined our family just 4 short years ago. He encourages and pushes those around them to work harder and step out of their comfort zone. We love watching him compete. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

MONDAY, FEBRUARY 18th A. 12:00-27:00 Push Press 5 x 5 @ 75% Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side B. 35:00-51:00 Complete as many rounds and reps as possible in 16 minutes of: 4 Ring Muscle-ups 8 Calorie Ski Erg (12 Cal Bike Erg) 12 Alternating Back Rack Reverse Lunges (135/95lbs) Scale to: 2 RMUp/ 4Bar MUp or 8 Ring/ Bar Dips (no pulls today) Goal Rounds: 7+ C. 55:00-post class 3 x 10-20 GHD Sit-ups Lax Ball Glute TUESDAY, FEBRUARY 19th A. 10:00-20:00 In 10 minutes, work through 3 sets of: Single Arm Plank 4×20 seconds/side Wide Grip Strict Pull Ups x 5 -7 reps 30sec KB Ankle Mob ea side B. 25:00-55:00 Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 10 Strict Handstand Push-Ups 20/15 Calories of Assault Bike 20 Alternating Pistols 300 Meter Run Scale to: 400m, Pike (Reg Push), 15/10 Cals, Rolling Pistols, Band under Butt, Box Pistols, 200m Run Goal Time: < 7 minutes per round WEDNESDAY, FEBRUARY 20th A. 12:00-25:00 Overhead Squat 5 x 5 @ 75% Active Rest btw sets: Banded Pull Aparts x 15 B. 30:00-40:00 For Time: 30 Devil's Press Box Step Overs (50/35lbs) Scale to: by Load Goal Time: 5-10 minutes C. 45:00-60:00 For 15 minutes, work steadily through 3 sets of: 1min Weighted Plank + 30sec Side Plank ea 25 Straight Leg Sit-ups Lax Ball Hor into Rig THURSDAY, FEBRUARY 21st A. 12:00-27:00 Deadlift 5 x 5 @ 75% Active Rest btw sets: Open Books x 10 reps each side B. 30:00-40:00 Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-Unders (60 SU) Scale to: 10's, 15 DU, 30 SU Goal Rounds: 6+ C. 45:00-60:00 For 15 minutes, work steadily through 3 sets of: Tuck up x 10 + Hollow Rock x 10 + Hollow Hold x 10sec Single Arm Farmers Carry x 1 lap AHAP Dragonflies x 10 Hamstring Stretch on Rig FRIDAY, FEBRUARY 22nd CrossFit Games Open 19.1 SATURDAY, FEBRUARY 23rd Three rounds for time of: 30 Wall Ball Shots (20/14 lbs) Run 800m Scale to: 15's/ 400m Goal Time: 15-20min