|
||||||
 
 |
Strength/Skill Work: Back Squat WOD As many rounds as possible in 14 minutes of: 400m run 50 feet single arm overhead walking lunge (Complete 25′ per arm. M-45lb DB or KB, W-25lb DB or KB) 7 Hanging toes-to-bar This WOD was last completed on 090730. Check your books and exceed what you completed last time! ***CFA will be closed for the 5:30pm and [...] Strength/Skill Work: Single support power clean (Begin with single support deadlift if you have yet to do so) WOD 5 rounds of: 30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs) 30 seconds of max rep box jumps 1 minute rest Record your reps during the 1 minute rest and post total power cleans, total [...] Strength/Skill Work Turkish Get-up: Bilateral 1RM WOD 5 Turkish Get-ups per arm (~70% 1RM not to exceed 1.5/1 pood) 10 Deadlifts (30-35% DL aRM not to exceed 135/95lbs) 4 TGUs per arm 20 Deadlifts 3 TGUs per arm 30 Deadlifts 2 TGUs per arm 40 Deadlifts For time. Please note deadlifts should NOT be heavy, but that does not mean that form may be sacrificed in [...] Strength/Skill Work Clean and Jerk: Heavy single with good technique! WOD Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where exercises are transitioned after every 8th interval. Pull-ups Push-ups Sit-ups Squats Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
Corey’s post from [...] Strength/Skill Work: Shoulder Press WOD AMRAP in 15 minutes of: 30 double unders 30 kettlebell swings (1.5/1 [...] Strength/Skill Work: Pistols WOD 21 Front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs. This work-out should completed with a load 20-30% heavier than at which you would perform the benchmark [...]
Strength/Skill Work: Deadlift WOD 5 rounds for time of: 7 hang power snatch (70% of your snatch or OHS weight not to exceed 95/65lbs) 7 burpee [...] Strength/Skill Work: Snatch Balance-Find a 5 rep max. If you reach your 5 rep max within 7 sets then take ~90% of the 5RM and complete 3×3. WOD Max rounds in 3 minutes of: 8 squat cleans 4 overhead squats Rest 1 minute. Repeat for a total of 3 cycles. Use the same weight for OHS and squat cleans. OHS should [...] Yesterday’s WOD was named “Tamashii”. Correctly or incorrectly tamashii or damashii is a Japanese term often defined as “indomitable or unbreakable spirit”. As a CrossFit Coach and practitioner I have come to believe that this will to endure, this unbreakable spirit is one of the most valuable skills that CrossFit offers. I watch with pride and amazement [...] Coach Corey demonstrates his indomitable spirit Strength/Skill Work: Single support deadlift WOD 21-18-15-12-9-6-3 Kettlebell swing [...] |
 
 |
||||
|
Copyright © 2012 CrossFit Asheville - All Rights Reserved |
||||||
