Author Archives: crossfit-dev

3/25/2017

CrossFit Asheville – CrossFit Metcon Metcon (Time) 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb.

03/24/2017

CrossFit Asheville – CrossFit Warm-up Warm-up (No Measure) Double Unders Skill Practice -30 seconds on 30 seconds off for 4 minutes Strength/Skill Development Romanian Deadlift (4 x 6 ) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min -10 Turkish Get-Ups 53/35# (5R/5L) -15 V-Ups -400m Run

03/23/17

CrossFit Asheville – CrossFit Strength/Skill Development Jefferson Deadlift (5 x 5) Metcon Metcon (Time) MetCon For Time: Deadlift 225/185# 10 to 1 Handstand Push Up 1 to 10 *45-50% 1RM DL *Scale HSPU with Push Press 45-50% of 1RM Metcon (No Measure) Extra Credit Tabata Hollow Body Hold

03/22/2017

Announcements Join us Thursday night for the last viewing party of the 2017 Open! Chad and Misha Jackson will be completing 17.5 on Thursday night. Feel free to join in! CrossFit Asheville – CrossFit Strength/Skill Development A1: Weighted Pull-ups (5 x 5) 1 Arm DB OHS (5 x 5 (each arm)) If athlete exceeds weight […]

03/21/2017

Announcements Join us Thursday night for the last viewing party of the 2017 Open! Chad and Misha Jackson will be completing 17.5 on Thursday night. Feel free to join in! CrossFit Asheville – CrossFit Strength/Skill Development Back Squat (10 E2MOM) Every 2 minutes, for 10 minutes (5 sets): Back Squat Set 1 – 6 reps […]

03/20/2017

CrossFit Asheville – CrossFit Strength/Skill Development 20 EMOM STO (10 x 2) EMOM 10 minutes: Strict Shoulder Press x 2 reps -Build to heavy double Immediately followed by… 20 EMOM STO (10 x 1 ) EMOM 10 minutes -Push Press x 1 -Build to heavy single Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, […]

17.4 Open WOD

CrossFit Asheville – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

Coach Marc’s Birthday WOD!!!

CrossFit Asheville – CrossFit Strength/Skill Development Snatch (5 x 2 @ 80% (CF Open participants option @ 65%)) Snatch Pull (5 x 2 @ 100%) Metcon Metcon (Time) The Mazzinator 3 Rounds For time: -3 Squat Snatch @ 225/155 (90% of 1RM) -17 Chest to Bar Pull Ups -90 Double Unders CF Open Participants Option […]

3/16/2017

CrossFit Asheville – CrossFit Strength/Skill Development Metcon (Time) -10 x 75m hill sprints OR (Weather dependent) -10 x 250m Rowing Intervals-Class to Richmond Ave. for sprints. -Coach stands at end of 75m with stop watch. -Have groups of athletes start together so you can call off split times as they pass finish line. -Bring white […]

3/15/2017

CrossFit Asheville – CrossFit Strength/Skill Development A1: Deadlift (5 x 5) A2: Handstand Hold (3 x 30 shoulder taps/seconds/1 wall walk) Rx+ 30 shoulder taps Rx 30 second HS Hold Scaled Wall Walk Metcon Metcon (Time) 3 Rounds for Time 21 Wall Balls (20/14 lbs) 14 Handstand Push-Ups 7 Deadlifts (315/205 lbs) (Deadlift @ 65-70% […]