CrossFit Asheville

WOD

21-15-9

Thrusters

Pull-ups

For time.

10 minute time limit

Use no more than 70% of your 5 rep thruster max.  Unless you can break 5 minutes and then you can go up in weight…next time Fran visits CFA!

Get your personality back and complete:

Thrusters 4×4

Begin with your Fran weight and work to add weight over the four sets.  However, be sure to [...]

Strength/Skill Work Kettlebell swings: Alternate single bell American swings with double bell Russian swings.  Complete 4 sets of each completing 8-20 swings per set.

WOD

800m run

21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs)

21 box jumps (24″/20″)

400m run

15 overhead squats

15 box jumps

200m run

9 overhead squats

9 box jumps

For time.

Reminder that today is Project Red [...]

Strength/Skill Work Turkish Get-up: 5 rep max

WOD

10, 9,  8,  7, 6, 5, 4, 3, 2, 1 Knees to elbows

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Push-press

Complete 20 ball slams after each couplet.

For time.

Use ~70% push-press 5 rep max.

Ex: First two rounds will consist of: 10 K2E, 1 PP, 20 BS, 9 K2E, [...]

Phoenix Gymnastics is havin an adult gymnastic class on Thursdays !from 7:30-8:30pm.  It will be a $10 ‘drop-in’ fee per class.  Just sign in at the front desk.

Thanks, Kristine Levick-Phoenix [...]

Strength/Skill Work Squat clean (could also simply be called “clean” as squat would be implied): work towards a 5 rep max

WOD

4 Rounds of:

100 ft walking lunge

25 [...]

Strength/Skill Overhead squat: work towards a new 5RM

WOD

30 seconds of work followed by 30 seconds of rest to rotate through each of the following stations:

Burpee box jumps (20/24″)

Chest-to-bar Pullups

OHS with bar weight only (no bouncing out of the bottom!)

Row

Complete 3 total rounds.  Score all exercises by reps completed with the exception of rowing which will score [...]

Strength/Skill Work Deadlift: Work towards a new 5 rep max

WOD

7 Rounds of:

5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs)

20 Double unders/60 single unders

For time.

This workout was last completed [...]

Please remember that due to Belle Chere you must come from the south on Coxe Ave. to reach the gym.

WOD

AMRAP in 20 minutes of:

400m run

12 pull-ups

24 single arm dumbbell push-press (12 per arm)

Following the 20 minutes you will have exactly 3 minutes to clean the bar from the floor and find a 3 rep max shoulder [...]

Strength/Skill Work Hang Power Clean: 5 rep max

WOD

5 rounds of:

7 high box jumps (30/25″)

21 kettlebell swings (53/35lbs)

For time.

Note: Remember it is Project Red Shirt today.

Also, with the street closings for Belle Chere weekend you must come up Coxe Ave from the south to reach the gym.  Coxe Ave is closed at the intersection just [...]