Workout of the Day

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Happy Birthday Lisa Murphy! She has been a part of this community for 6 years. During those 6 years she has tried new things such as triathlons and tough mudders #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy 40th birthdayto this incredible lady @amy_hogg21 She had been part of the CFH family for 6 years. These pictures are from legacy cup 4 years ago. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

MONDAY, JANUARY 21st A. 10:00-25:00 Deadlift 4 x 6 @ 70% Active Rest btw sets: Thoracic Reach Backs x 10 reps each side B. 35:00-50:00 For Time: 80 Double Unders (160 SU) 40 Alternating DB Snatches (55/35lbs) 30 Pull-ups 60 Double Unders (120 SU) 30 Alt DB Snatches 20 Pull-ups 40 Double Unders (80 SU) 20 Alt DB Snatches 10 Pull-ups Goal Time: 8-14 minutes Scale to: 80 SU/ 30 db sn/ 15 pullups 60 SU/ 20 Db sn/ 10 pullups 40 SU/ 10 Db sn/ 5 pullups C. 55:00-post class 3 x 10-20 GHD Sit-ups Supernova Ball Lats TUESDAY, JANUARY 22nd A. 10:00-25:00 Push Press 4 x 6 @ 70% Active Rest btw sets: Single Leg Glute Bridge x 10 reps ea side B. 35:00-50:00 Complete 7 Rounds for Time, with 1 min rest between sets: 5 Cals Ski Erg 1 Rope Climb (15') 15 Kettlebell Swings (70/53lbs) Scale to: 3 Cals (20sec)/ 1-2 RC Prog/ 10 Kbs Goal Time: ~ 1 minute intervals C. 55:00-post class 3 sets: 10 Hollow Rocks + 10sec Hollow Body Hold Double Lax Ball C/T/L spine WEDNESDAY, JANUARY 23rd A. 12:00-24:00 In 12 minutes, complete 3-4 sets of: DB Bench Press x 10, increasing Renegade Rows x 5 (Row R+ Row L+ Push-up) B. 32:00-48:00 Complete as many reps as possible in 2 minutes, for 4 Rounds of: 6 Toes to Bar (10-12 reps Rx+) 12 Sandbag Walking Lunges (6 R shoulder/ 6 L shoulder) 12 Sandbag Squats (6 R shoulder/ 6 L shoulder Max Burpees over Sandbag in remaining time Rest 2 minutes between rounds Goal: Lots of Burpees C. 50:00-post class 3 sets of: 1min Weighted Plank + 30sec Side Plank ea 1st Rib Lax Ball Mob THURSDAY, JANUARY 24th A. 12:00-25:00 Overhead Squat 4 x 6 @ 70% Active Rest btw sets: Banded Pull Aparts x 15 B. 35:00-47:00 For 12 minutes, complete all reps alternating every minute on the minute: 5 Power Snatch + 5 Overhead Squat (135/95lbs) 25ft Sprints x 6 reps (suicide style, hand touch floor) 15/10 Cal Row C. 50:00-60:00 For 10 minutes, work through the following movements at a steady pace: KB Mixed Carry Down N Back x2 Straight Leg Sit-ups x 15-25 reps Kneeling Mini Band Trunk Rotations x 10 ea side FRIDAY, JANUARY 25th In teams of 3, complete the following for time: For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Cleans , 75 Thrusters (75/55) 90/60 Calorie Bike, 60 Power Cleans ,60 Thrusters (95/65) 90/60 Calorie Bike, 45 Power Cleans, 45 Thrusters (115/80) 90/60 Calorie Bike, 30 Power Cleans, 30 Thrusters (135/95) 90/60 Calorie Bike, 15 Power Cleans , 15 Thrusters (155/105) SATURDAY, JANUARY 26th Two sets for max reps: 3 Minutes of Assault Bike (or Rowing) 2 Minutes of Dumbbell Push Press (55/35 lb DBs) 3 Minutes of Rowing (or Assault Bike) 2 Minutes of Ring Dips

Adam Derossett birthday was yesterday!!! We hoped you had an amazing birthday weekend. Adam joined the 4pm class just a short 3 months ago but he has jumped right in with a coachable willing attitude and encourages everyone else around him. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy birthday Shawn Smith. She is closing in on the 10 year club. You will find her at 5am, Doug Warren's endurance class or dropping in on the Ryman Cooperate Branch that she helped spur on. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Guess whose birthday it is today? @fitnessfreak1921 !! You never know when she will show up...morning classes, afternoon classes or maybe noon. But you will always find her doing PT drills, working on DU and pull ups after class. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Have you met this "class clown"? Today is his birthday. He keeps us laughing at 5pm. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Philip Scheetz has been driving all the way from White House to workout at 5am for a year now. Now that is love and committment. Happy Birthday Philip. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

New JUMP ROPES! These are the thicker ones...more so used for single unders. White are 9', Blue are 8.5', Purple are 8', and Green are 7.5' Memorize your color and enjoy all the jumpin' during Monday's WOD! NEW speed jump ropes for double unders are whats coming next!!!

MONDAY, JANUARY 14th A. 12:00-25:00 Shoulder Press 4 x 6 @ 70% Active Rest btw sets: Engaged Bar Hangs (Scap Retractions) x 5 reps + 15sec Active Squat Hold with MB B. 35:00-47:00 Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Pull-ups C. 50:00-60:00 3 Rounds: 1min Weighted Plank Hold + 30sec Side Planks (each) TUESDAY, JANUARY 15th A. 12:00-24:00 In 12 minutes, complete 3 sets of: Handstand Hold 30 seconds or HS Walk Bent Over Barbell Row 3×10, across Half Kneeling Single Arm Dumbbell Press 3×5/side, across B. 30:00-50:00 For Time: 27-21-15-9: Toes to Bar After Each Round: 30/20 Calorie Bike 20 Front Rack Wreck Bag Reverse Lunge (50/35) Goal Time: 15 minutes, 20min CAP Scale to: 15,12, 9, 6 reps T2B or K2C and 30/20 Cals BikeErg or 20/15 Cals Assault C. 50:00-60:00 For 10 minutes, work steadily through... 10 KB Windmills ea side 20 KB Russian Twists Supernova Lat Roll 2min WEDNESDAY, JANUARY 16th A. 10:00-20:00 Front Squat 4 x 6 @ 70% Active Rest btw sets: 5 Open Books per side B. 25:00-55:00 Every 2 minutes, for 30 minutes (3 sets): Station 1 – 400/300m Run Station 2 - 10 D-Ball Over Shoulder (100/70lbs) Station 3 – 20/15 Cals Ski Erg Station 4 – 15 Box Climb-Overs (40/30") Station 5 - 20 GHD Sit-ups Scale to: 200m Run, 5 D-Ball, 15/10 Cals Ski, 10 Box Climb Overs, 20 Ab Mat OR 10 GHD Sit-ups THURSDAY, JANUARY 17th A. 15:00-25:00 Power Clean 4 x 6 @ 70% *quick singles are suggested, barbell cycling not required B. 30:00-50:00 2 Rounds for Time: 18-12-6 DB Front Squat (55/35lbs) Burpee-to-Target (6in) DB Push Press (55lb/35lb) *5:00 Rest between rounds Goal Time: 5-10 minutes per round Scale to: 12-9-6 reps C. 50:00-60:00 3 Sets Max Effort Hollow Hold Foam Roll Quad/IT as active rest FRIDAY, JANUARY 18th A. 15:00-35:00 14 Rounds for Time, alternating complete rounds with partner: 7 Right Arm KB Hang Clean and Jerk (53/35lbs) 7 Left Arm KB Hang Clean and Jerk (53/35lbs) 7 Box Jumps (30/24") 50ft Sled Push (*sprint) B. 40:00-55:00 Work at a steady pace for 15 minutes, rotating through the following drills: 50ft DB Bear Crawl (*slow) 2 Arm OH DB/KB Reaching Sit-ups x 20 reps 20sec Side Star Planks (ea) SATURDAY, JANUARY 19th A. For Time, with partner: 100 Cal Assault Bike 75 Back Rack Walking Lunge (135/95lbs) 100 Cal Ski 75 Handstand Push-ups 100 Cal Row 75 GHD Sit-ups *share reps as desired with partner *start athletes on diff ergs as needed

Today is Dawn Turner's birthday. She has been coming to 830 for 3.5 year!!!! She is not only a Crossfitter shen's a "mother of geese" How cool is that? #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

HAPPY BIRTHDAY @jenniferjane03 ! She has been a 9am for the last year and half. I only wish I had a picture of her dancing. That is how she spend 80% of class time. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbdays

Happy Birthday Mike Goss! You can find him during the morning open gym hours in his "zone". His wife Elizabeth works out at 5am. We hope you had a great birthday weekend. #crossfithendersonville #cfhcommunity #cfhathlete #cfhbday

MONDAY, JANUARY 7th A. 08:00-20:00 Single Arm Plank 4×20 seconds/side Wide Grip Strict Pull Ups 4×7-10 reps Lying Reverse Snow Angels 4×10 reps B. 25:00-50:00 5 Rounds for Time: 400m Run 15 Thrusters (75/55lbs) 10 Burpees Goal Time: 17-22 minutes CAP 25min Scale to: 200m, 10 Th, 5 Burp C. 3x10-20 GHD Sit-ups (10 Cals Active Recovery or Mobility Drill 1-2min btw sets) TUESDAY, JANUARY 8th A. 12:00-25:00 Back Squat 4 x 6 @ 70% Active Rest btw sets: Empty Bar Muscle Snatches x 5 reps + 5 Behind the Neck Presses x 5 reps B. 30:00-50:00 Alternating On the Minute x 20min Minute 1: 2 Snatch (AHAP) *build as desired Minute 2: 10 Sit-Ups + 40 Single Unders Scale to: Power Snatch (hang); 5 Sit-ups + 20 SU C. 3x1min Plank/ Weighted Plank Holds (10 Cals Active Recovery or Mobility Drill 1-2min btw sets) WEDNESDAY, JANUARY 9th A. 12:00-25:00 Sumo Deadlift 4 x 6 @ 70% Active Rest btw sets: Thoracic Reach Backs x 10 reps each side B. 35:00-50:00 3 Rounds for Time: 27/21 Calorie Row 21 Double KB Suitcase Deadlifts (70/53lbs) 15 Push-ups 9 Ring Dips Goal Time: 9-13 minutes CAP 15min Scale to: 21/15 Cals, 12-9-6 reps C. 3x10-20 Russian Twists > 20sec Side Star Plank (10 Cals Active Recovery or Mobility Drill 1-2min btw sets) THURSDAY, JANUARY 10th A. 12:00-25:00 Push Jerk 4 x 6 @ 70% Active Rest btw sets: Clam Shell x 10 reps ea side B. 35:00-55:00 Complete 21, 15, 9 reps for time: Power Cleans (115/80lbs) Box Jump Overs (24/20") Front Squats Chest to Bar Pull-ups Push Jerk Lateral Over the Bar Burpees Goal Time: 15-20 minutes, CAP 20 min Scale to: 15,12,9 reps OR 12,9,6 reps FRIDAY, JANUARY 11th A. 20:00-40:00 Teams of 2, AMRAP 20: 50/35 Calorie Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Bike 200 Meter Wreck Bag Run *each partner (50/35) B. 45:00-60:00 KB Arm Bar x 1min ea side 25 Straight Leg Sit-ups Roll Calves on KB 2min 25 Straight Leg Sit-ups Max Effort Hollow Hold x 1-3 sets, rest 2min btw rounds SATURDAY, JANUARY 12th A. Complete the following in 3 minutes, for 3 rounds: 8 Hang Power Cleans (155/105) 16 Wall Balls (20/14) 24 Calorie Row Rest 3 minutes