17 « August « 2009 « CrossFit Asheville

090818 Tuesday “Brutal”

Strength/Skill Work Pistols: Work on improving the range of a proper one-legged squat.

WOD

~600m run (1 block around building)

20 overhead squats (M-95lbs, W-65lbs)

35 double-unders (105 singles if unable to do DUs)

20 push-press (M-95lbs, W-65lbs)

35 push-ups

20 thrusters (M-95lbs, W-65lbs)

600m [...]

090817 Monday “Gorilla”

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

5 rounds for time:

100m grip farmer’s carry (hold dumbbell’s on wide side or plate’s from edge M-25lbs, W-15lbs)

12 kettlebell swings (M-53lbs, W-35lbs)

15 knees [...]

A big thank you to David Hughes (pictured with dog Argyle) for taking care of organizing and tending to the delicious food this weekend! Also a big thank you to David’s wife Kathy as well as Micah who were a HUGE help supplying food and water at the rest stops. We couldn’t have done it without [...]