CrossFit Asheville

 
Strength/Skill Work:  Spend 10 minutes jumping rope working towards double unders.  Have your double unders?  How many can you do consecutively?
WOD
This is a partner work-out. 
One partner completes 20 power cleans (70% power clean 1 rep max)
While the other partner performs as many knees to elbows as possible until their partner completes the power cleans. 
Switch  positions.
Then, [...]

Strength/Skill Work:Deadlift
WOD
As many rounds as possible in 12 minutes of:
4 sit-ups
4 ball slams
200 OR 100m sprint
8 sit-ups
8 ball slams
200 OR 100m sprint
12 sit-ups
12 ball slams
200 OR 100m sprint
16 sit-ups
16 ball slams
200 OR 100m sprint…
So, just to clarify you are adding to the sit-ups and ball slams by 4 each round while the run stays the [...]

 
Strength/Skill Work:  Sprint Drills
WOD
400m time trial
Full recovery then…
With a continuously running clock do one pull-up the first minute,  two pull-ups the second minute, three  pull-ups the third minute… continuing as long as you are able.
Sets may be broken during the minute.  The WOD is completed once you are unable to complete the designated number of pull-ups within the minute.

Strength/Skbaill Work:  Push Jerk
WOD
7 Rounds of
5 Push Jerks
15 Back squats
For time. 
Use 50% of your 5 rep max push jerk.  No racks for this work-out.  Take the bar onto your back after the 5th push jerk.  The push jerk off your back once you finish the back squat may count as the first rep of the [...]

 
Strength/Skill Work: Hang Power Clean
WOD
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Kettlebell swings (1.5/1 pood)
Box jumps (24″/20″)
For time.

Strength/Skill Work:  Thruster
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.
Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor.  This work-out is meant to use the same weight for all [...]

Weekend WOD:
“Griff”
800m run
400m run backwards
800m run
400m run backwards
For time.
I highly recommend finding a track for this one.  Be sure you are picking your feet up when running backwards.  (Not that you should neglect this with forward running.)  Whether you consider yourself a “runner” or not, this is a work-out that should not be ridiculed until [...]

 
Strength/Skill Work:  Handstands
WOD
“Grace”
30 reps of clean and jerk
for time.
Use 65-70% of your max jerk not to exceed 135/95lbs. 
Weekend Closing Alert: ***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th.  Not to worry supplemental work-outs for at home fun will be posted. ***
New [...]

Strength/Skill Work:  Power Snatch
WOD
“Daniel”
50 pull-ups
400m run
21 thrusters (95lbs)
800m run
21 thrusters (95lbs)
400m run
50 pull-ups
For time. 
“Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006. 
Today is Daniel Smith’s birthday and he requested that we honor the hero “Daniel” today. 
CrossFit Asheville will complete “Danny” with [...]

Strength/Skill Work: Push press
WOD
21-15-9
Overhead squats
Burpees
For time. 
Use 50-60% of your max OHS weight not to exceed 95/65lbs. 
***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th.  Not to worry supplemental work-outs for at home fun will be posted. ***