Strength/Skill Work: Shoulder Press
WOD
400m run
5-10-15-20
Push-press (Use 65-70% of today’s max shoulder press not to exceed 95/65)
Box Jumps
400m run
(Rock [...]
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Strength/Skill Work: Kip Swing WOD Complete 3 rounds of the following: 5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press) Immediately followed by max effort chest-to-bar pull ups. (Use an assistance with which a minimum of 15 pull-ups may be completed per round.) Rest as needed b/w rounds. (3-5 minutes) Work to increase weight [...] Strength/Skill Work: Back squat WOD 5 rounds of: 200m run 7 power cleans (Use ~75% of your max power clean not to exceed 185/105lbs) For time. **Beginning TOMORROW 6am sessions will be added to Tuesday and [...]
An enthusiastic thumbs-up for CrossFit Asheville! Perhaps Red Foot new a Rest Day was coming? Enjoy the [...] Strength/Skill Work: L-sits Perform as many sets as possible to complete 3 minutes. Sub tuck-sits or L hangs when needed. WOD 3 rounds of 5 hang power snatch (70% of your snatch or OHS weight not to exceed 95/65lbs) 5 overhead squats 1 minute rest 3 rounds of 5 hang power clean (70% of HPC or push-press weight not to exceed 115/75) 5 push-press 2 minutes rest 3 [...] Strength/Skill Work: Deadlift* WOD 50 double unders 50 sit-ups 100 ft overhead walking lunge (45/25lb plates) 40 double unders 40 sit-ups 100 ft overhead walking lunge 30 double unders 30 sit-ups 100 ft overhead walking lunge 20 double unders 20 sit-ups 100 ft overhead walking lunge 10 double-unders 10 sit-ups 100 ft overhead walking lunge For time. *Those that were here yesterday and are on a 5, 3, or 1RM max day are recommended to do a [...] Strength/Skill Work: Pistols (one-legged squats) WOD As many rounds as possible in 15 minutes of: 10 deadlifts (185/115lbs or ~50% DL [...] Triple extension!!!
Strength/Skill Work: Power Clean Optional work-sets: Power clean+clean @ 75% x 4 sets WOD Max reps of the following exercises are to be completed within the allotted time. Couplet A 4 rounds of: 40 seconds Hang Power Clean (M-115lbs, W-75lbs or ~60% of today’s max power clean) 20 seconds rest 40 seconds Ring Dips 20 seconds rest After the four rounds of the first couplet [...] Happy Birthday Robert! Strength/Skill Work: Push-press Thanks to Matt & all his help with our site!
Strength/Skill: Overhead Squats WOD: 3 Rounds for Time: 9 Pullups 12 Burpees 15 Front Squats (Use a weight that you can get all 15 front squats without setting bar down, approximately 50-60% [...] |
 
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