8.1.15


CrossFit 828 – CrossFit

A.

Power Snatch (5×5)

Rest 2-3 mins

B.

Farmer’s Carry (5x50m)

Rest as needed

C.

Metcon (Time)

For Time:

20 HSPU

40 GHD situps

120 DU or 240 SU

40 AKB Swing 24/16

20 Burpee

Posted in WOD

7.31.15

CrossFit 828 – CrossFit

A.

Power Clean (5×5)

Rest 2-3 mins

B.

Metcon (Weight)

30 min EMOTM:

Even Minutes- 3 – Back Squat

Odd Minutes- 3 – Sumo Deadlift
Choose weights around 60% 1 RM

We want VOLUME today

Posted in WOD

7.30.15


CrossFit 828 – CrossFit

Active Recovery Day

A.

Barbell Carry (Back) (5×30 ft)

Rest as needed

B.

Metcon (No Measure)

NFT:

12 Rope Climbs, Alternate lead arm

C.

2 mile run (Time)

Low Intensity, no more than 65% max pace

Posted in WOD

7.29.15


CrossFit 828 – CrossFit

A.

Push Jerk (5×5)

Rest 2-3 mins

B.

Upright Row (5×5)

Rest 1-2 mins

NOTE:Upright Barbell Row is the vertical row of a SDHP

C.

Metcon (Time)

5 Rounds for time of:

Row 300m

10 Front Rack Lunges 95/65 (5 each leg)

5 Dips

5 T-2-B

Posted in WOD

7.27.15

CrossFit 828 – CrossFit

A.

Overhead Squat (5×5)

Rest 2-3 minutes

B.

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

6 Pull-up

6 HRPU

C.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

6 Clean (Full) 135/105

6 Push-Press 135/105

Posted in WOD

7.25.15


CrossFit 828 – CrossFit

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

Posted in WOD

7.24.15


CrossFit 828 – CrossFit

A.

Push Press (5×5)

Rest 2-3 mins

B.

Metcon (Weight)

12 min EMOM

Even – 3 Strict Chin-up

Odd – 3 CGBP
**If easy for athlete

then add weight to chin up**

C.

Metcon (No Measure)

12 min EMOM:

Even – Squat Jumps – 10

Odd – Run 100m

Posted in WOD

7.23.15


CrossFit 828 – CrossFit

A.

Turkish Get Up (5×5 each arm)

Rest as needed

B.

DB Waiter’s Walk (5x50m each arm)

Rest 1 min

C.

Metcon (No Measure)

Row 2K

Rest 10 minutes

Row 2K

**Maintain pace.

Not High-Intensity. Low-moderate. Pick a pace

and maintain the 500m split time.
**Maintain pace.

Not High-Intensity. Low-moderate. Pick a pace

and maintain the 500m split time.

Posted in WOD

7.22.15


CrossFit 828 – CrossFit

A.

Clean (5×1.1.1.1.1)

Treat each rep as a single rep, rest 5-10 sec between reps.

Rest 2-3 mins between sets

B.

Sled Push (5x50m)

Rest as needed

C.

Metcon (Time)

3 Rounds for time of:

60 DUs

15 Burpees

20 Goblet Squats 24/16

5 Wall Walks

Posted in WOD

7.21.15


CrossFit 828 – CrossFit

A.

Snatch Grip Deadlift (5×5)

Rest 2-3 mins

B.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

10 Abmat Situp

5 Power Snatch 105/75
Rest 10 mins

C.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

10 AKB Swing 24/16

5 Pull-up

Posted in WOD