Tuesday 11.21.17 By Coach BlakeWODNo Comments Weightlifting: Overhead Squat 5RM Metcon (3 Rounds for time) 1 Round Every 6 Minutes x 3 50 Double Unders 4 Ring Muscle Ups 300m Run 2 Snatches (155/105#) 10/8 Cal Assault Bike November 20, 2017
NC Benchmark – 11.20.17 By Coach BlakeWODNo Comments Weightlifting: Deadlift (5×1 @ 85% of 1RM) Metcon: CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target After Party: 3 Rounds: 100′ Sled Push (+140/90) Max Strict Chin Ups Score = Total Chin Ups November 19, 2017
Sunday 11.19.17 By Coach BlakeWODNo Comments Nutrition Challenge Day 35! 8am Endurance 9am Barbell Club 10am – 12pm Open Gym November 18, 2017
Saturday 11.18.17 By Coach BlakeWODNo Comments In teams of 2, AMRAP30 5 Power Snatches (135/95#) 10 Cal Row 15 Box Jumps (24/20”) 200m Run 20/15 HR Pushups November 17, 2017
Friday 11.17.17 By Coach BlakeWODNo Comments Nutrition Challenge Day 33! Weightlifting: Paused Back Squat (3RM) Drop Sets: 95% x3 90% x3+ (limit to 6) Metcon (Time) 3 Rounds 15 Chest to Bar Pullups 30 Air Squats 15 Toes To Bar 3 Clusters (155/105#) (CRX – 205/145#) After Party: :90R/L of each: Couch Stretch Pigeon Twisted Cross November 16, 2017
Thursday 11.16.17 By Coach BlakeWODNo Comments Nutrition Challenge Day 32! Metcon (Time) 600m Run 40 DB Snatches 40m Sandbag Carry (front) 600m Run 30 DB Overhead Squats 30m Sandbag Carry 600m Run 20 DB Squat Snatches 20m Sandbag Carry RX – 50/35# CRX – 70/50# After Party: Banded Lat Stretch Banded Hamstring Series November 15, 2017
Wednesday 11.15.17 By Coach BlakeWODNo Comments Nutrition Challenge Day 31! Weightlifting: 4 Rounds (for quality) 8R/8L Alt DB Bench Press 8R/8L Bulgarian Split Squats 8R/8L Renegade Rows :20R/:20L Plank w/ Opposite Arm/Leg extended Metcon (Time) 25-20-15-10-5 Cal Assault Bike 50-40-30-20-10 AbMat Situps November 14, 2017
Tuesday 11.14.17 By Coach BlakeWODNo Comments Nutrition Challenge Day 30! Weightlifting: Every :90 x 8 Rounds 20 Double Unders + 1 Power Clean + 1 Hang Clean + 1 Push Jerk Metcon: 1 Round every 6 minutes x 3 500m Row 7/5 Bar Muscle Ups 9 Front Squats (135/95#) After Party: 50 Supermen Calf/Ankle Stretch :90R/L November 13, 2017
Monday 11.13.17 By Coach BlakeWODNo Comments Nutrition Challenge Day 29! Weightlifting: Deadlift (5×3 @ 80%) Metcon: 5 Rounds 10 Push Presses (95/65#) 10 Overhead Lunges 10 Burpees Over The Bar After Party: Lateral Bridge Hold 1:00 each side x 2 Roll out Glutes November 12, 2017
Sunday 11.12.17 By Coach BlakeWODNo Comments Congrats to Megan and Coach Chuck on tying the knot! Today’s schedule: 8am Endurance 9am Barbell Club 10am – 12pm Open Gym November 11, 2017
