|
||||||
 
 |
Strength/Skill Work Skin-the-Cat: Work towards 5 consecutive going as far as you can. Complete 5 total sets. WOD 5 rounds of: 200m run 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows For time. Best of luck to all of those running the Hot Chocolate 10k today! Post results to comments!! ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna [...] Strength/Skill Work: Push-press WOD 5 rounds of: 20 thrusters (bar weight only 45/35lbs) 20 push-ups For time. ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to the Heartstrings website . If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member. Every dollar amount no matter [...] Strength/Skill Work: Hang Power Clean WOD 15-12-9 Deadlift (Use 70-80% of DL 5RM not to exceed 225/155lbs) Pull-ups For time. ****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to the Heartstrings website . If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member. Every dollar [...] Corey at CrossFit Central during the 2009 Black Box Summit. Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10 If you can swing the 2 pood 10 reps or more then work on heavy single arm swings WOD 4 Rounds of: 1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs) 30 seconds rest 1 minute [...] Strength/Skill Work Handstand push-ups: 5×5 Strict against the wall (no kip) or work to reduce band assistance when possible WOD 5 Rounds of: 400m run 30 box jumps, 24″ box 30 wall ball shots For time. ****It is not too late to register for Heartstrings. Please contact Shanna or go to the Heartstrings website to get yourself registered for a team! If you are [...] Happy Birthday Randy aka Rando!! Strength/Skill Work: Back Squat WOD 200m Farmer’s Carry (45/30) 21 Overhead squats (70% 5RM not to exceed 95/65lbs) 10 burpee pull-ups 150m Farmer’s Carry 15 Overhead squats 10 burpee pull-ups 100m Farmer’s Carry 9 Overhead squats 10 burpee [...] Tony enjoying his post-WOD dog therapy with Hoka and Lloyd.
Rest Day ****It is not too late to register for Heartstrings. Please contact Shanna or go to the Heartstrings website to get yourself registered for a team! If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member. Every dollar amount [...] The video is of Jeff Martone and Ana Browne performing a Turkish Getup @Cima studios during a KB certification. Strength/Skill Work: Find a bilateral 3 rep max Turkish Get-up (TGU). Use dumbbells, kettlebells, barbells, med balls, people or weighted object of your choosing. Just make sure you can complete the movement with both arms! WOD: 600m run 10 TGUs (5 per arm) 400m [...] The New Year’s Day Nutrition Lectures are now available on our new Nutrition Lectures Page. Thank you to Amanda and her husband for their help making these videos possible. Also, thank you to Ethan, Matt and Corey for sharing their knowledge and experiences. *****Also, rumor has it that the deadline may have been extended to receive your [...] Strength/Skill Work: Deadlift WOD 5 Rounds of the following: In 2 minutes complete 200m run As many thrusters as possible before time expires. Rest 1 minute between rounds. For thrusters use 70% of 5RM not to [...] |
 
 |
||||
|
Copyright © 2012 CrossFit Asheville - All Rights Reserved |
||||||
