CrossFit Asheville

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 [...]

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 x 2

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 [...]

Strength/Skill Work   Single support box jump
WOD
As many rounds as possible in 20 minutes of:
15 clean and jerks (135/95)
400m run

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 [...]

Strength/Skill Work:  Basic Gymnastic Bar Skills
WOD
5 rounds for time of:
50 feet overhead walking lunge (45/35)
21 burpees

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 fast mile!

 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 press (75/55lbs)

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 [...]

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 [...]