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Strength/Skill Work: Deadlift WOD Complete 5 rounds of the following: 21 deadlifts 7 thrusters For time. The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed 135/95lbs. Always see a coach if you have [...] Strength/Skill Work: Front squats WOD 21-15-9 Power Clean (~80% of front squat [...] Strength/Skill Work: Muscle Snatch WOD 3 Rounds of: 40 seconds max rep pull-ups 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 40 seconds max rep kettlebell thrusters (45/35lbs) 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 1 [...] Strenth/Skill Work Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps. Do a normal deadlift and go to single support once in the hang position. WOD 5 rounds for time of 400m run 15 overhead squats (95/65 or 70% max OHS) Classes will have a 25 minute cap on [...] Strength/Skill Work: Split Jerk 5×5 after warm-up (Alternate lead leg!) WOD ~200m waiter’s walk (M-45lb plate, W-25lbs plate) For Time. The facelift starts today! Thanks to all that have volunteered time/supplies. Our space will definitely look [...] Strength/Skill Work: Back Squat* WOD AMRAP in 10 minutes of: 25 double unders 13 burpees *Some of you are quite sore from the work-outs this week. With that in mind we are offering options for the strength/skill portion today. Either do work sets off your 1 rep max or completely avoid the back squat today and work on L-sits [...] Strength/Skill Work: Box Jumps and Depth Drops WOD 5 rounds of: 30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs) 30 seconds max rep kettlebell swings (1.5/1 pood) 1 minute rest Please chat with me in class or email me ShannaDuvall@gmail.com if you are interested in helping out this weekend. Saturday’s work schedule will [...]
CrossFit Asheville consists of members who come from many different backgrounds all working together to achieve a wide variety of goals. Some wish to complete a 5k, get that first pull-up, lose that baby weight, qualify for Boston, continue to live independently, qualify for the CrossFit Games, deadlift twice one’s bodyweight, look good naked, or to [...] Strength/Skill Work: Thrusters WOD 7 rounds of 7 ring dips 7 [...] Strength/Skill Work: Shoulder Press WOD As many rounds as possible in 20 minutes of: 200m run 12 deadlifts (M-185lbs, W-135lbs)* 12 box jumps 100 feet walking lunge *Do not exceed ~75% of your DL 5RM or 65% of your [...] |
 
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