Community WOD

Always Strong Fitness | CrossFit Clarksville – CrossFit

Don’t make excuses. Show up and Do WORK.

Metcon (Time)

Individual WOD 6min Cap

1 Clean + 2 Front Squats + 3 STOH

5 Kipping T2B

1 Clean + 2 Front Squats + 3 STOH

5 Kipping T2B + Pull ups

1 Clean + 2 Front Squats + 3 STOH

5 Kipping T2B + Pull ups + C2B
95/65 lbs

135/105 lbs Rx

185/ 135 lbs Rx(+) Strict

rest 3 mins

Metcon (AMRAP – Rounds and Reps)

Partner WOD “Graveyard”

12 min AMRAP

16 Box Jumps 24/20

16 Sit Ups

16 Pistols or (weighted Air Squats)

16 Hang Power Clean 95/65 lbs
*Split this up however you like*

Friday

Announcements

Spread the word! ASF is hosting a “Day of Fitness” for all Clarksville City and County employees on 24-August! It will be held immediately following the Community WOD (10-11) on that day!

**We will ALSO be hosting Premier Martial Arts at 1030 on the Weightlifting side of the gym on the 24th! They are hosting a FREE martial arts class for kids so bring your littles on the 24th and let them have some FUN!

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

3:00 On Bike or Row, Gradually increasing effort

Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)

7 DBL DB Snatch

5 Scap Pull-ups

7 DB Up-Downs

5 Should Driven Kips

7 DB Up-Down to OH (as you come up snatch DB from ground to OH)

5 Pull-ups or 5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep for Workout

Workout

Metcon (AMRAP – Rounds and Reps)

WZA ONLINE QUALIFIER

Week 1

AMRAP x 16 MINUTES

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up
Alternate Version…

AMRAP x 16 MINUTES

40 Alt DB Snatches (35/20)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups

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Always Strong Fitness | CrossFit Clarksville – CrossFit

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

Today's WOD

Friday

Announcements

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

Skill

Warm-up (No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

Recent Posts

Always Strong Fitness | CrossFit Clarksville – CrossFit

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

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Today's WOD

Friday

Announcements

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

Skill

Warm-up (No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

Recent Posts