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Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Every minute on the minute for 15 minutes 5 Deadlifts 5 Hang Power Cleans 5 Thrusters If you complete the cycle in 30 seconds you have 30 seconds rest. If you [...]
Katie soaring over plates CrossFit Strength/Skill Work Max Height Box Jump
WOD 200m Run For time ____________________________________________________________________________________________________________ ICE Training Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch, 3 sets WOD Same [...] The Start of Saturday's Potluck WOD. Strength/Skill Work Power Clean: Find your 1 rep max WOD Complete as many rounds of the following in 20 minutes with a partner: Couplet A 7-5-3 Deadlift (M-225lbs, W-135lbs) Burpee Couplet B 7-5-3 Kettlebell swing (M-1.5 pood, W-1 pood) Pull-up With a partner complete each of the above couplets. Only one person works at a time. Have 1 partner complete one [...] From time to time we are criticized for not hammering diet more at CrossFit Asheville. Ok, let’s be honest we don’t really ever hammer any of you at all. Instead, we’ve decided to take the approach of allowing the clients to come to us when they are ready to make dietary changes along with the changes [...] Happy Birthday to Coach Corey! CrossFit Strength/Skill Work Front Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD As many rounds as possible in 8 minutes of: 4 muscle-ups 8 clean & jerks (M-115lbs, W-75lbs) ____________________________________________________________________________________________________________________ ICE Training Strength/Skill Work Front Squat: Heavy single then 85% x [...] “The People We Know” Thanks to everyone who could make it to the work/cook-out yesterday. There was a fantastic turn out and everyone enjoyed themselves tremendously. It was great to see all the faces meeting each other for the first time having worked out at different times/classes. Fun for everyone. A special thanks to our host and [...] Strength/Skill Work Practice jumping rope WOD ~200m waiter’s walk (M-45lb plate, W-25lbs plate) 2 tire flips and jump throughs 50 feet tire drag (M-45lbs, W-25lbs) 30 box jumps ~150m waiter’s walk 2 tire flips and jump throughs 50 feet tire drag 20 box jumps ~100m waiter’s walk 2 tire flips and jump throughs 50 feet tire drag 10 box jumps For time. The 2009 CrossFit Games are in full swing this weekend. Just before [...] CrossFit Strength/Skill Work Practice Dive Rolls WOD “Tabata What?” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are your choice of handstand holds or front planks. There is no [...] |
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