091022 Thursday “Daniel”
Happy Birthday Daniel and congrats on all the progress you've made in 8 months!
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 the following guidelines:
“Danny”
Max pull-ups in 2 minutes not to exceed 50
400m or 200m run
21 thrusters at 50-60% max thruster weight
800m or 600m run
21 thrusters at 50-60% max thruster weight
400m or 200m run
Repeat the same number of pull-ups completed in the first two minutes.
For time.
If you complete 50 pull-ups before 2 minutes is up go straight into the run.
Work hard and g’luck!
***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. ***
Name Time Pull-ups in 2 mins Run/Row Distance Thruster wght Pwr Snatch
Frank 19:48 27, green 400/800/400run 48lbs 55lbs
Eva 18:05 37, green+purple 250/600/250row 35lbs 57lbs
Daniel 18:50 50, none 400/800/400run 95lbs
Jennifer 16:52 18, green 400/800/400run 28lbs 48lbsx5
MCK 15:55 32, green 400/600/400run 38lbs 52lbsx5
KK 14:16 31, red 400/800/400run 55lbs 119lbsx1
Janice 17:25 37, grey+red 200/600/200run 42lbs 52lbsx5
Kase 13:22 27, green 200/600/200run 33lbs 53lbs
Betsy DNF recovering 22, no bands! 400/600 55lbs 75lbs
Katie 14:48 26, no bands! 400/800/400run 55lbs 75lbsx5
Chad 13:55 50 (48 straight!) 400/800/400run 95lbs 150lb
Lizie 18:18 40, blue/red 400/800/400run 33lbs 48lbs
Dara 18:17 25, grey 250/600/250row 55/35lbs 85lbs
Steven 16:30 25, green 400/600/400run 52lbs(26lbs KBs) 103lbs
Mike P 16:40 28, green 200/400/200run 65lbs
J$ 14:08 26, red/blue 200/400/200run 35lbs 85lbs
Elin 16:12 36, green 400/800/400run 65lbs 99lbs
Alan DNF recovering 26, green 400/600 55lbs
Ashley 15:28 34 gray_red 200/600/200run 48/38lbs 85lbs
Eliz Hake 19:10 36, green 200/600/400run 55lbs 85lbs
Brian 15:58 26, blue 200/600/200run 53lbs
The WOD was great today Strength/Skill Work: Shoulder Press
WOD
AMRAP in 15 minutes of:
30 double unders
30 kettlebell swings (1.5/1 pood)
15 knees-to-elbows
Jason press 115 PR 5 rounds 20# KB
Tim press 115 4.66 rounds 40# KB
Brian press 155 PR 5.66 rounds 55# KB
Jerry press 140 PR 5.5 rounds 55# KB
We had some PR’s today, Congradulations!
Shanna this was a great WOD it worked us hard!
I have to mention our visitor Ann who has been working out at CFA with a broken femur. She is truly an inspiration to me. NO EXCUSES!
“Danny”
Nicole 15:09, 4+33 jumping 400,800,400 43#
Jason 21:30 50 jumping 400,800,400 60#
Jerry 18:20 47 400,800,400, 75#