• 100413 Tuesday “Rollercoaster”

    100413 Tuesday “Rollercoaster”

    Strength/Skill Work: Push-press WOD 21-15-9 Deadlifts(Use 70% of deadlift 5RM not to exceed 225/155lbs) Burpees For time.

  • 100412 Monday “Big Brother”

    100412 Monday “Big Brother”

    Strength/Skill Work Power clean: Heavy single WOD 4 rounds 21 power cleans 400m run For time. Use ~70% of the heaviest power clean you can complete today with GOOD TECHNIQUE! Do not exceed 115/75lbs.

  • 100411 Sunday “My First Year with CrossFit”

    100411 Sunday “My First Year with CrossFit”

    Rest Day “My First Year with CrossFit” by Daniel Smith In February and March 2009, Corey and Shanna were located in the River Arts District of Asheville. Since the classes were in their infancy, it was usually just me showing up to work out. I would see guys like Chad, Sean, John, or Eric usually […]

  • 100410 Saturday “A Moment in Time”

    100410 Saturday “A Moment in Time”

    Strength/Skill: Turkish Get-up WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for 3 total rounds. For the clean and jerk use 75% of your max push jerk weight not to exceed 135lbs/95lbs. Post total C&Js to comments. Note: Scale the run to […]

  • 100409 Friday “The Whip”

    100409 Friday “The Whip”

    Strength/Skill Work: Deadlift WOD 50 double unders 25 box jumps (24″/20″) 25 push-ups 40 double unders 20 box jumps 20 push-ups 30 double unders 15 box jumps 15 push-ups 20 double unders 10 box jumps 10 push-ups 10 double unders 5 box jumps 5 push-ups For time.

  • 100408 Thursday “Energizer”

    100408 Thursday “Energizer”

    Strength/Skill Work Heavy Kettlebell Swings 10-15-20-15-10 Followed by: 3x Tuck hang for time Knees must stay at or above hip height. Think about squat mechanics, it must look like a full depth squat. A new clock will start every 3 minutes. Rest depends on how long each hold is. Longer hold=less rest however shorter hold […]

  • 100407 Wednesday “Lil Dutch Boy”

    100407 Wednesday “Lil Dutch Boy”

    Strength/Skill: Push Jerk WOD AMRAP in 10 minutes of: 12 burpees 8 bodyweight back squats (ladies 75% BW) The scaled version of this work-out would be to use ~60% of a 5RM. If you are able to do this WOD Rx’d it is advised that you bypass today’s push jerk before the WOD. You will […]

  • 100406 Tuesday “Gorilla”

    100406 Tuesday “Gorilla”

    Strength/Skill Work: Single support deadlift WOD 5 Rounds 100m Farmer’s Carry (45lbs/35lbs) 12 kettlebell swings (1.5/1 pood) 15 knees to elbows For time. CFA’s Affiliate Team Qualification are going on now through Friday April 16th. Check here for details.