• Friday August 14, 2015

    Friday August 14, 2015

       Strength/Skill Development Squat Snatch (See below) 3×3 at 60% 2×2 at 65% 1×1 at 70% 2×2 at 65% Work on speed under the bar, and positions WOD Metcon (Time) Row 2000 Meters 30 Power Cleans (175/125) (heavy, 70-75%) 60 Wall Balls (20/14 to 10′)

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  • Thursday August 13, 2015

    Thursday August 13, 2015

       Strength/Skill Development Squat clean + Hang squat clean (5 sets of the complex, building in weight) 1 Squat clean + 1 Hang squat clean WOD Metcon (Time) For time: 10 HSPU (Handstand push ups) 20 Back Squats (135/95) 10 HSPU 20 Back Squats ** Every minute on the minute perform 10 toes to bar

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  • Wednesday August 12, 2015

    Wednesday August 12, 2015

       Strength/Skill Development A1: Single Leg Deadlift (10, 8, 6) A2: Ring Dips (AMRAP -1 x 3) Partner WOD Metcon (AMRAP – Rounds and Reps) In teams of two, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of: 20 Kettlebell Swings (53/35) 15 Push-Ups 10 Pull-Ups

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  • Tuesday August 11, 2015

    Tuesday August 11, 2015

       Strength/Skill Development A1: Behind The Neck Jerk (2, 2, 2, 2, 2) Utilize push or split A2: DB Box Step-up (3 rounds of 10 steps alternating) WOD Metcon (Time) 21-15-9 Deadlift (275#/185#) Box Jump- step down (30″/24″)

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  • Monday August 10, 2015

    Monday August 10, 2015

       Strength Development A1: Back Squat (5 sets of 5 reps) Across (use the same weight for all 5 sets) ~75% of 1RM A2: Chest-To-Bar Pull-ups (3 sets of AMRAP -1) WOD Metcon (Time) 50 Thrusters (135/95) 40 T2B 30 OH WB walking lunge (20/14) 20 Burpees over the bar

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  • Saturday August 8, 2015

    Saturday August 8, 2015

       GOAT Work Take 15 minutes to work on your goat. WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more […]

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  • Friday August 7, 2015

    Friday August 7, 2015

    CrossFit Asheville – CrossFit Strength/Skill Development A1: Sumo Deadlift (6, 4, 6, 4) A2: Muscle-ups (4 Sets of 3 reps) Please sub C2B + Dips, or RR + H/R push ups for strength building, do 5 of each WOD Metcon (Time) 3 Rounds for time of: 700m block run to the right 10 push press […]

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  • Thursday August 6, 2015

    Thursday August 6, 2015

       Strength Development Alternate between A1 and A2, allow 25 minutes. A1: Shoulder Press (6, 4, 2, 6, 4, 2) A2: Bent Over DB Row (8, 8, 8) WOD Allow 15 minutes including set up and warm up. Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 10 Overhead Squats (95/65) 10 Front Rack walking […]

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