• Tuesday, June, 30, 2015

    Tuesday, June, 30, 2015

      Warm-up Coach’s choice to include shoulder mobility, squat rom, and DU practice Strength/Skill Development Power clean + Hang squat clean (10 minute EMOM, climbing) The complex is 1 power clean + 1 Hang squat clean without putting down the bar. Add weight every minute as able. WOD  15 Minute AMRAP: 50 DU 25 KBS (53/35) […]

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  • Monday, June, 29, 2015

    Monday, June, 29, 2015

      Warm-up  Coach’s choice to include shoulder mobility and squat ROM. Strength/Skill Development A: Push Press + Split Jerk (8 sets of the complex, climbing) B: Good Mornings (3 sets of 5 reps, climbing) WOD 7 RFT: 7 Push press (95/65) 7 Burpees 7 OHS (95/65) 7 T2B

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  • 150627 Saturday

    150627 Saturday

    CrossFit Asheville – CrossFit Warm-up DU/ OHS Tabata Strength/Skill Development GOAT Day- Take 10 minutes to work on a weak skill. WOD J (Time) 200 Double Under Buy-In -immediately into- 4 Rounds for Time: 5 Muscle Ups 10 Front Squats (155#/105#) 15 Handstand Push-Ups 20 Burpees Complete the workout solo or in teams of 2 […]

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  • 150626 Thursday

    150626 Thursday

    CrossFit Asheville – CrossFit Warm-up Coach’s choice to include hip and shoulder mobility. Strength Development A1: Thruster (5, 3, 1, 5, 3, 1) A2: Kipping Pull-ups (AMRAP -1 x 3) Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.Work on kipping/ butterfly skills as needed Partner WOD Metcon (AMRAP – Rounds and […]

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  • Thursday, June, 25, 2015

    Thursday, June, 25, 2015

      Warm-up Warm up is coach’s choice to include snatch drills. Strength/Skill Development Snatch (EMOM 5)  2 Squat Snatches every minute on the minute, climbing WOD For time: 5 Rounds of Cindy 20 Squat Snatches (moderate) (115/80) 5 Rounds of Cindy 1 Round of Cindy = 5 Pull ups 10 Push ups 15 Air squats

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  • Wednesday, June, 24, 2015

    Wednesday, June, 24, 2015

      Warm-up Coach’s choice Strength Development A1: Deadlift (10, 8, 6) Add weight as able A2: Shoulder Press (10, 8, 6 ) Add weight as able WOD 3 Rounds for Time: 30 Calorie Row 20 Power Cleans (95#/65#) 10 Overhead Squats (95#/65#) 5 Handstand Push Ups

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  • Tuesday, June, 23, 2015

    Tuesday, June, 23, 2015

      Warm-up Coach’s choice warm up. Strength/Skill Development (10 minutes) A1: Pistols (10, 10, 10) Add weight as able. A2: Handstand Walk (AMRAP meters x 3) Scaling to include: HS hold- accumulate 60s and Wall Walks- AMRAP in 60s WOD (35 minutes) Metcon (No Measure) EMOM 30: Minute 1 – 30 Double-Unders -OR- 40 seconds of […]

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  • Monday, June, 22,2015

    Monday, June, 22,2015

      Warm-up Squat Clean Skill Drills with a PVC – Dip and shrug – Dip, shrug and high elbows – Dip, shrug, muscle clean – Dip, shrug, power clean – Dip, shrug, squat clean Strength/Skill Development  Squat Clean (15 minutes to a heavy double) Technique work on squat cleans, does not have to be TnG WOD […]

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