Strength/Skill Work: Weighted chest-to-bar pull-ups 5-5-5-5-5
WOD
Perform max reps of dumbbell renegade man-makers over the following intervals:
Max reps in 3 minutes
1 minute rest
Max reps in 2 minutes
1 minute rest
Max reps in 1 minute
1 minute rest
Repeat one time.
T-Shirt Order: These are the shirts we are ordering for Project Red Shirt. There will be a pre-sale running from today until next Friday May 7th. Pre-ordered shirts are $20 after next Friday shirts will be sold for $25. All earnings from this t-shirt sale will go to purchase some basic equipment to send to Randy and his unit. They will be the American Apparel Track Tee which is the same as the grey CFA shirts we recently ordered. Please contact Shanna to place your pre-order.
Randy’s contact information has been added to the website here. He would love to receive your fan mail, beef jerky, dried fruit, nuts/seeds, reading material or anything else you can think of. We miss you Randy!
Missing you guys.
Most of the CrossFitters here are preping to return home. I’ve been spreading the word here and turned a few heads with burpees, skin the cat and power cleans. Our gym here is small and has no rings, bumpers or jump ropes. We do however have a nice collection of kettlebells thanks to previous CrossFitters.
I love my job working closely with the local nationals. My leadership jokes that I can’t teach them CrossFit as they may percieve it as me trying to kill them.
Keep up the good work I’m proud of what CrossFit Asheville has become!
SSG Randy
Randy, if you can tell me what type/brand and the number you would like to stock your gym, I will go on line and order jumpropes to be sent to you. Miriam
Name Total Reps DBwght Pullups
Shannon 52 15lbs 5×5 no band
Shalene 53 8lbs red, then purple
ML 37.5 5lbs green+red
J$ 53 15lbs 5×5 all kinds of bands
Brian T. 47 20lbs 6×5 no bands
Lauren 50 20lbs 5×5 no bands
Mike H. 53 25lbs 5×5 no bands
Elin 63 15lbs 5×5 purple then red on last
Matt M. 54 15lbs 5×5 no band
Dawn 52 12lbs 1st KIPPING PULLUP! 5×5 progressed to red
Katie 54 20lbs 5×5 no band
Tony 44 10lbs 5×5 1 no band
Randy, Miss you man! We’re all looking forward to your return!