011030 Saturday We are open…
for the 8am and 9am classes today.
Strength/Skill Work Ring Dips 3-3-3-3-3-3-3
WOD
Tabata Mash-ups
Wall Ball
Box Jumps
3 minutes rest
Tabata Mash-up
Kettlebell swings
Burpees
Post total reps to comments.
For those stuck at home get creative with your resources and replace exercises as needed. You could replace wall balls with squats and kettlebell swings with push-ups. For box jumps you can jump onto stairs if you have them in your house. Just don’t j
Hey all! Would anyone be able to pick me up on Lexington by UNCA for the 9 am class? I think my car is pretty good and stuck! If you can, you can call me at 828-674-9900! Thanks!
Per T-Bone’s challenge I did Annie using triple the number of DU’s for my singles.
Time: 10:50. I think this time is a little off as I was using my phone and had to toss it out of the danger zone when I started, then search for it when I finished.
150 singles
50 sit ups
120 singles
40 sit ups
90 singles
30 sit ups
60 singles
20 sit ups
30 singles
10 sit ups
thanks for being there today!
Crossfit Asheville ROCKS – so amazing to be able to go to the gym when everything else is closed!
WOD- Shoveled my driveway, Helped 3 people out of a ditch, and carried my daughter a 1/4 mile throught the snow….all of course for time!!
Dude, Annie SUCKED. This is why I cannot WOD at home. I need Tom there to light a fire under my ass. Hahaha, that first round of 50 DUs was NEVER ending…so much for my freaking 50 consecutive. I am also certain that I have never done sit ups that slowly, not even on my first day at CFA.
Annie as Rx’d: 50-40-30-20-10 Double Unders and Sit Ups
12:40
UGGGGGHHHHH.
I love it that you were open, even though Sat. isn’t my day to work out. I’m surprised that you did not harness all of the CFA energy to shovel your parking lot and push cars down the road!
Yeah, we had 10 people through today. Thanks to those who made their way through the snow to sweat with us. Shannon even beat us to the gym and rode his bike! Also, thanks to Matt B. for giving RedFoot a ride. I love our community!
Name Reps WBwght/target BoxHght KBS
Shannon 321 8lbs/10′ 20″ 35lbs
Dawn 290 6lbs/8′ 20″ 15lbs R arm only
Dale 288 12lbs/10′ 20″ 35lbs
Anne 288 10lbs/10′ 12″ 35lbs
Red 257 10lbs/10′ 20″ 35lbs
Shalene 269 8lbs/8′ 20″ 20lbs
Oh, and I failed to get a picture of Dale and Shalene transporting their girls via sled. Did you all jump in for a ride down Lexington on the way back?
OHS
95×5
95×5
115×5
135×5
155×5
that beat my 5RM of 125 and my 1RM of 150
i made three attemps at 165 but couldn’t get the power snatch to get it over my head.
i retrospect, if i had power cleaned and then push pressed, i think i would have gotten 165, but i had power snatched every other set so i was bent on doing it that way.
then i did some dead hang pullups…i still suck at those.
Elizabeth H. did some deads and front squats.
Matt B. 257 reps 12 lb wall ball 20″ box 53lbs kettlebell. Weighted ring dips 10 lbs. Super tough WOD and fun day all around!