CrossFit Asheville

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 it Josh!)

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)  [...]

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 Thursday mornings! **

   An enthusiastic thumbs-up for CrossFit Asheville! Perhaps Red Foot new a Rest Day was coming?  Enjoy the beautiful weather!

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 [...]

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 [...]

Strength/Skill Work:  Pistols (one-legged squats) WOD As many rounds as possible in 15 minutes of: 10 deadlifts (185/115lbs or ~50% DL 1RM) 400m run

  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 [...]

Strength/Skill Work:  Push-press WOD   40 double unders (120 singles jumps) 40 push-ups 40 box jumps 40 push press  (50-60% of today’s max) 40 power cleans (same as push-press) For time.

  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% of 1rm)