Strength/Skill Development

Complete 5 rounds of A1/A2:

A.1 Front squat @ 20X3; 3-5 reps. Rest ~30s

A2. DB bent over row @ 21X2; x 3-5 reps. Rest ~90s

WOD

Complete 3 rounds of:

40s row (calories)

20s rest

40s slammer

20s rest

40s Dumbbell hang power clean

80s rest.

This workout was last completed on 110727.

Post best hang power snatch & total score for WOD with slammer & [...]

Strength/Skill Development

A. Sumo deadlift @ 2111; 8, 6, 4, 4. Rest 2 minutes b/w sets.

B. Front rack reverse lunge @ 2011; 10-12 reps x 2 sets. Rest 60s b/w legs.

WOD

Complete the following for time:

10, 9, 8, 7, 6, 5, 4, [...]

If you missed out on the excitement of yesterday’s CFT don’t worry as there will be more opportunities in upcoming months!

Please sign up in the gym if you have tentative interest in participating in one or multiple of the events below. This will help us with the planning of each event!

1. OPT Online Big Dawg Challenge [...]

Best of luck to Amy who is participating in her first weightlifting meet today for Asheville Strength at the Ultimate CrossFit Open in Charlotte!!

Strength Testing;

After warm up sets complete three attempts for a 1 rep max of:

Back squat

Press

Deadlift

Your score is the sum for your best in each of the three lifts.

Cash-out: 500m row for [...]

Strength/Skill Development

A. Spend 15 minute working up to a3 rep box jumps for height. Focus on soft, controlled landings.

B. KBS: 3 sets of 8-12, 90s rest between sets.

WOD

Complete 4 rounds of:

40s max rep high box jumps (NTE 35/28″)

20s rest

40s max KBS

20s rest

40s toes to bar

80s rest

Post best box jumpx3, KB# x ?, Total reps [...]

Strength/Skill Development:

Complete 5 rounds of:

A1. Push-press: 3-5 reps. Rest ~30s

A2. Deadhang chin-ups @ 31X0; 3-5 reps. Rest 2 minutes.

WOD

21-15-9
Overhead squats
Burpees
For time.

OHS: Use ~70% of 5RM not to exceed 95/65lbs.

This workout was last completed [...]

Strength/Skill Development

A. Hang power clean: Spend 12 minutes working to a heavy triple

B. DB Single leg Romanian deadlift @ 20×1; 6-8/leg x 3. Rest 10-20s b/w legs, 90s b/w sets.

WOD

AMRAP in 7 minutes of:

5 Power snatch

30 Double unders

Use 60-70% of a multi-rep max NTE 115/75lbs. This workout was last completed [...]

Strength/Skill Development

Ring dips: 5 x 5 with 3 minutes rest b/w sets. Add weight as you are able.

WOD

Complete4 rounds of the following:

As many rounds as possible in 2 minutes of:

5 burpee dumbbell deadlifts

10 box jumps

30 secondsrest

As many rounds as possible in 2 minutes of:

5 pull-ups

10 squats

30 secondsrest

Begin each round where you left off on the previous [...]