CrossFit Asheville

Strength/Skill Development 

A. Power snatch: Spend 15 minutes building to a double.

B. BTNP @ 2211; 5-6 x 3. Rest 2 minutes b/w sets.

WOD

AMRAP in 15 minutes of:

10 goblet squats (NTE 1.5/1 pood)

15 kettlebell swings

20 steps single arm front rack walking lunge  (10 steps/arm)

Post best power snatch x 2, BTNP x 5-6, total rounds plus reps and KB weight.

This workout was last completed on 111214. 

Date: January 28, 2012 3:00 PM

Location: Oakley United Methodist Church 607 Fairview Road Asheville, NC

About Keys to the HeartStrings

A benefit classical music concert featuring area string and piano ensembles called “Keys to the HeartStrings” will be held on THIS Saturday January 28, 2012 at 3:00 p.m. at the Oakley United Methodist Church, 607 Fairview Road, Asheville. All proceeds from donations collected benefit the Project Access ™ program. For further information contact Abby Bates at 828-684-3900.

Strength/Skill Development 

A. Push-press 5, 5, 5, 3, 3, 1, 1. Rest 2 minutes b/w sets.

B.  DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3.  Rest 30s b/w legs, 60s b/w sets.

WOD

Complete for time 50, 40, 30, 20, 10 reps of:

Double Unders

Anchored Sit-ups

This workout was last c ompleted on 110808. 

Strength/Skill Development 

Complete 4 rounds of A1/2:

A1. Back squat 2.2.2 Rack the bar and rest 10s b/w doubles.

A2. Ring rows @ 21×3; 4-6 reps.  Rest ~2 minutes before returning to A1.

B. Front-rack lunge squat @ 2011; 10-12 x 2. Rest 60s b/w legs.

CFA's newest member of the coaching staff!

WOD

20 Burpees

10 Power Cleans

16 Burpees

8 Power Cleans

12 Burpees

6 Power Cleans

8 Burpees

4 Power Cleans

4 Burpees

2 Power Cleans

For Time

Use ~60-70% of a multi-rep power clean not to exceed 155/105lbs.

This workout was last completed on 110128. 

WOD

AMRAP in 10 minutes of:

12 DB box step-ups (NTE 25/35#, 24/20″)

200m run

Rest 4 minutes actively

AMRAP in 10 minutes of:

10 Wall balls (20/14lbs, 10′)

5 Toes to bar

Rest 4 minutes actively

AMRAP in 10 minutes of:

Row 250m

15 RKBS (NTE  2/1.5 pood)

Post score for each AMRAP with loads.

Strength/Skill Development 

A. Deadlift 8, 6, 4, 2. Rest 3 minutes b/w sets.

WOD

Complete 3 rounds of:

60s work/30s rest at each of the following stations:

Prowler push (140/90lbs. Turn every 20m. 20m = 1 pt. )

Overhead figure 8′s with turns every 20ft.  (45/35lbs plate.  Every 40ft=1 rep)

Row (Cals)

Sandbag get up right side

Sandbag get up left sidee

Post best DL x 8, 6, 4, 2 & total score.

This workout was last completed on 111114. 

Strength/Skill Development 

A1. Front squat 8, 6, 4, 2, 2

A2. Bent over DB row @ 21X2; 3-5 x 5.

WOD

AMRAP in 18 minutes of:

5 Pull-ups (Adv: C2B)

10 Box jumps (24/20″)

15 Squats

Post best FS x 8, 6, 4, 2 &  total rounds with box height/any modifications.

Belated birthday wishes to our very own Coach Randy Kite!!!

Strength/Skill Development 

A. Hang power clean 5, 5, 5, 5. Rest 2 minutes b/w sets

B. Russian box step-ups @ 1010; 8-12/leg x 2 sets.  (hold dumbbells) Rest 45s b/w legs.

WOD

AMRAP in 15 minutes of:

8 hand-release push-ups

12 slammers

20 double unders

Post best HPC x 5, RBxStep-up, total rounds + reps & slammer weight.

Strength/Skill Development  

A1. Sumo deadlift @ 2111; 4-6 x 4 sets

A2. DB Press @ 22×1; 4-6 x 4 sets.

WOD 

400m run

AMRAP in 8 minutes of:

DB power snatch x 8 (4 per arm)

Walking lunge steps w/1 DB held @ side x 16 (8 steps per leg. Switch arms holding weight after first 8 steps)

400m run.

Note SDL & DB Press, Overall time minus 8 minutes & total rounds + reps.

The 8 minute AMRAP portion of this workout was last completed on 110915. 

Thanks to Peter for another unique perspective!

Strength/Skill Development 

Complete 3 rounds of A1/2:

A1. Narrow grip high-pull @ 2111; 6-8 reps

A2. Ring push-ups @ 31×1; 6-8 reps

WOD

Complete 3 rounds of:

60s  max cal row

30s rest

60s max wall ball (20/14lbs, 10′)

30s rest

60s max KBS (62/44lbs)

2 minutes rest

Post total reps with WB #/hgt, KB#.