|
||||||
 
 |
Strength/Skill Work Shoulder Press: 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 20 power snatch (115/75) 50m suicide run (turns every 10m) 15 power snatch 50m suicide run 10 power snatch 50m suicide run 5 power snatch 50m suicide run For time. *Please note: Noon class times [...] Strength/Skill Work Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~60% your DL 1RM Optional strength work Power snatch 65% x 1 x 3, 70% x 1 [...] Rest Day *Please Note the following schedule changes: -Tuesday and Thursday morning classes will begin at 7am, 8am, 840am, and 920am. -There is now a 12noon class on Tue’s, Thu’s, and Fri’s -There will be no open gym on Mondays or Wednesdays -Open gym will be held Tue, Thu, Fri from 1130am -1pm If there are any questions/concerns do not hesitate to contact us. [...] Strength/Skill Work Single support box jump WOD As many rounds as possible in 20 minutes of: 15 clean and jerks [...] Strength/Skill Work Push Press: 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 Max rep thrusters for 90 seconds 60 seconds rest Max rep pull-ups for 90 seconds 60 seconds rest Max rep thrusters for 60 seconds 60 seconds rest Max rep pull-ups for 60 [...] 08/25/2009 RouteFind more Runs in Asheville, North Carolina Strength/Skill Work Hang Power Clean: Heavy single. WOD 3 loops of the above route or… Mile Run For Time Rain or shine bring your running shoes and get excited to run a [...] 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 Five rounds for time: 10 Turkish Get-ups (5 per arm, 45/25lbs) 15 box jumps (24″/20″) 10 shoulder [...] Strength/Skill Work Deadlift: 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 9 power cleans (Use Grace or DT weight) 3 rounds of Cindy* 6 power cleans 2 rounds of Cindy 3 power cleans 1 round of Cindy For time. *Cindy is a CrossFit work-out where one round is [...] Rest Day Reminder that the time schedule has changed for morning classes beginning TOMORROW! Please see new time schedule here. Also congrats to Dale Wyrick with a 7th place overall finish in the Springmaid Splash 5k trail run yesterday morning!! As well, Matt Baldwin did well last night in the Montford Hot August Night 5k. He had this to say about [...] |
 
 |
||||
|
Copyright © 2012 CrossFit Asheville - All Rights Reserved |
||||||
