CrossFit Asheville

 
Strength/Skill Work   Get inverted!  Headstands, handstands, handstand push-ups, back extension rolls, walking on your hands….agility ladder on your hands?? 
WOD
21-15-9
Overhead squats
Burpees
For time.
Overhead squats Rx’d at 95lbs.

Strength/Skill Work Burgener warm-up and push jerk review
WOD
Complete 5 rounds of the following for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Men-135lbs, Ladies-95lbs
ICE Training
Strength/Skill Work  Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90%
WOD  See above only Men-155lbs, Ladies-105lbs

Strength/Skill Work   Turkish Get-up: Heavy single that you can complete bilaterally
WOD:
In this workout you complete as many reps as possible within 45 seconds and have 15 seconds to move record score and move to the next  station. The sixth station is a rest station.  Complete 3 total rounds.
1. Sumo Deadlift High-pulls (M-75lbs, W-55lbs)
2. Sandbag/Heavybag cleans
3. Box Hurdle [...]

CrossFit
Strength/Skill Work  Power Snatch: Heavy single
WOD
Shortened Lynne-like
Perform max rep ring dips/bar dips immediately followed by max rep pull-ups
Rest as needed b/w rounds.
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ICE Training
Strength/Skill Work 
1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack)
Complete 7 rounds.  Work to add weight each round
WOD
Same as above.

 
 
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 run
For time.

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 to elbows

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 [...]

Thank you to everyone who participated in the climb up Mt.  Pisgah!  Congrats to Randy, Robert and Matt (M3) who reached the summit first.

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
21 Handstand push-ups*
3 Pull-ups
18 Handstand push-ups
6 Pull-ups
15 Handstand push-ups
9 Pull-ups
12 Handstand push-ups
12 Pull-ups
9  Handstand push-ups
15 Pull-ups
6  Handstand push-ups
18 Pull-ups
3  Handstand push-ups
21 Pull-ups
For time.
*If you can only do a [...]

Strength/Skill Work: Max Height Box Jump
WOD:
As many rounds as possible in 20 minutes of:
200m run
12 deadlifts (M-185lbs, W-135lbs)*
12 box jumps
100 feet walking lunge
*Do not exceed ~65% of your DL 1RM  or 75% of your DL 5RM
Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah!  It’s not too late to join [...]