01 « October « 2009 « CrossFit Asheville

091002 Friday “In Honor of SSG Hansen”

Strength/Skill Work: Snatch

WOD

Complete 3 four minute rounds of the following:

Max burpees for 1 minute followed immediately by

30 Kettlebell swings (M-53lbs, W-35lbs)

30 sit-ups

Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute.

For example, if you finish the first round [...]

Strength/Skill Work: Thrusters, find a 5,3, or 1 rep max.

WOD:

Choice of:

“Cindy”

As many rounds as possible in 10 minutes of:

5 pullups

10 pushups

15 squats

“Mary”

As many rounds as possible in 10 minutes of:

5 Handstand pushups

10 pistols (5 per leg)

15 pullups

**This Saturday’s 9am class will be take place at Bent Creek for the Assault Series 5k trail/road race. There is [...]