Daily Workout

Workout of the Day

Sunday 11.24.19

Rest Day

Saturday 11.23.19

“Adding Arrows”

Individual Version

40 Wall Balls (20/14) (10’/9’)

Then …

3 rounds of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups


40 Wall Ball Shots (20/14) (10’/9′)

Partner Version

75 Wall Balls (20/14) (10’/9’)

Then …

3 rounds of:

400 M Run (together)
21 KB Swings (53/35) (synchro)
12 Pull UPS (synchro)


75 Wall Balls (20/14) (10’/9′)

*Wall balls may be partitioned however you choose, but only 1 partner working at a time.

-Today we will be participating in the Adding Arrows workout to support the Holloway family (owners of CrossFit Haywood). Grab a partner or complete the workout solo and come ready to WOD for a CAUSE. We will send your donations to the Holloway family. No donation will be too small. We hope to see you all! 

Children are a heritage from the Lord, offspring a reward from him. Like arrows in the hands of a warrior are children born in one’s youth. Blessed is the man whose quiver is full of them. They will not be put to shame when they contend with their opponents in court.~Psalms‬ ‭127:3-5‬

Friday 11.22.19

For time:

25 One Arm DB Snatches (50/35..alternating)
4 Rope Climbs
100 Double unders

Rest 1 minute

20 One Arm DB Snatches (50/35…alternating)
3 Rope Climbs
75 Double unders

Rest 1 minute

15 One Arm DB Snatches (50/35…alternating)
2 Rope Climbs
50 Double unders

Rest 1 minute

10 One Arm DB Snatches (50/35…alternating)
1 Rope Climb
25 Double unders

Rx’d + (70/50)

-Time includes the rests


-The Adding Arrows fundraiser WOD will be this Saturday, November 23rd. We will be taking donations for the Holloway family (owners of CrossFit Haywood) for their upcoming adoption. Any donation will be greatly appreciated by this family. You will be able to donate cash or write a check directly to them and we will send it to them. The workout can be performed as an individual or with a partner. We hope you will WOD for a CAUSE with us this Saturday!
-Please check your email and sign up for the Christmas party by November 29th. We need to get a headcount….thank you.

1) 3 rounds not for time of:

20 Hammer Curls (10 each)
10 Ring Rows
:30 Side Plank (each)

“Hope can be the catalyst for the change, but actions are what get us there.”~Craig Groeschel

Thursday 11.21.19

As many rounds and reps as possible in 20 minutes of:

Row 500 M (.75 Mile Bike)
15 DBall Cleans (AHAP)
Run 400 M
15 Bench Press Reps (Bodyweight/.75 Bodyweight)

1) Sumo Deadlift 8-8-8 (climbing)

“Use your fears as an engine, not as a brake.”~Paulo Coelho

Wednesday 11.20.19

For time:

100 Burpees
*EMOM complete 5 Toes to Bar (the workout starts with TTB)

Time Cap: 12 minutes

1) 3 rounds not for time of:

6 Single KB Lateral Box Step Ups (each side)
12 DB Stiff Legged Deadlifts 
120′ Single Arm KB Waiters Walk (swap every 60′)

And now these three remain: faith, hope, and love. But the greatest of these is love.~1 Corinthians 13:13

Tuesday 11.19.19

As many rounds and reps as possible in 12 minutes of:

8 Power Snatches (115/80)
12 Pull Ups
16 Box Jumps (24/20)

1) Back Squat 3×5 (across)
*Pause on first rep of each set

Be sure to check your email for some awesome ways to give back to your community, check out the upcoming schedule, and see all the Christmas Party details.  CLICK HERE TO RSVP for the Christmas Party! 

“Just like we go to our boxes every day to work out and improve our strength, gratitude must be treated the same way. We must treat it like a muscle, which only gets stronger the more we work at it. If we were preparing for a competition, we would practice to get ready. We must practice being grateful on a consistent basis. If we don’t exercise our gratitude, we become weak and our gratitude muscle shrinks.”~from Faith Rx’d

Monday 11.18.19

Complete each of the following for time:


30 Power Clean and Jerks (135/95)

at the 6 minute mark complete:

Run 1 Mile (MHS Loop)

Compare to 10.29.18 on Wodify

1) 3 rounds of: 

5 Shoulder Presses (climbing)
Max Strict Chin Ups

“More isn’t better. Better is better.”



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