Author Archives: crossfit-dev

10/21/17

Announcements Oktoberfest at the Koon’s this Sunday! Sign up today! CrossFit Asheville – CrossFit Metcon Metcon (Time) For time with partner – 200 Double Unders 90 Wall Balls (30/20 lbs) 75 Pistols 60 Burpee Box Jump Overs (24/20”) 45 Handstand Push-Ups 30 Clean & Jerks (185/125 lbs) 15 Bar Muscle-Ups *One partner must be holding […]

10/20/17

Announcements Oktoberfest at the Koon’s this Sunday! Sign up today! CrossFit Asheville – CrossFit Strength/Skill Development A: Single Leg Deadlift (5 x 5 each leg ) B: Weighted Dip (3 x 8 ) Metcon Metcon (Time) 3 Rounds For Time – 21 SDHP 95/65 15 Ring Dips 400m Run

10/19/17

CrossFit Asheville – CrossFit Strength/Skill Development Split Jerk (5 x 2 with 2 second pause in receiving position.) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Row 500m -20 Med Ball Step Ups 30/20lb 24/20in box -20 Med Ball Sit Ups -20 lateral jumps over Med Ball

10/18/17

CrossFit Asheville – CrossFit Strength/Skill Development A: Paused Back Squat (6 x 3 with 2 second pause in bottom) B: Pronated Weighted Chest to Bar Pull Up (3 x 8 ) Metcon Metcon (Time) For Time – 75 Thrusters 135/95 EMOM 3 CTB Pull Ups *18min time cap *55% of 1RM Thruster Metcon (No Measure) […]

10/17/17

CrossFit Asheville – CrossFit Strength/Skill Development A: Snatch Balance (10min to build to heavy double ) B: Snatch Pull+Hang Squat Snatch(Pocket)+Hang Squat Snatch(above knee) (Every 2min for 10min comlete complex. ) Metcon Metcon (Time) 8 to 1 Hang Squat Cleans 185/135 Bar Facing Burpees *60% of 1RM Squat Clean

10/16/17

CrossFit Asheville – CrossFit Strength/Skill Development A: Deadlift (5 reps @ 70% 5 reps @ 75% 5 reps @ 80%) B: Alternating KB Z-Press (4 x 5 each arm ) Sit on the floor with both legs straight out in front. Press one KB while holding other in front rack. Metcon Metcon (Time) 3 Rounds […]

10/14/17

CrossFit Asheville – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Team Nate” option 1 AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) option 2 AMRAP 20 4 CtB Pull Ups 4 Dips 8 Kettlebell Swings (70/53) option 3 AMRAP 20 4 Jumping CtB Pull Ups 4 Burpees 8 KB Swings […]

10/13/17

CrossFit Asheville – CrossFit Strength/Skill Development 3 Touch and Go Power Clean + 3 Front Squats (Build to heavy complex) 3 consecutive power cleans with no rest at the floor. After third power clean complete 3 front squats. Metcon Metcon (Time) 15 – 12 – 9 Power Snatch 135/95 Thruster 135/95 *60% 1RM Power Snatch […]

10/12/17

CrossFit Asheville – CrossFit Strength/Skill Development A: DB Walking Lunge (4 x 8 each leg ) Hold DBs in both hands with straight arms at sides of body. Post load as sum of both DBs. (ie. 20lbs/hand = 40lbs) B: Metcon (Distance) Standing Triple Jump – Jump off of two feet. Land on right foot […]

10/11/17

CrossFit Asheville – CrossFit Strength/Skill Development A1: Suitcase Deadlift (4 x 8 each side ) A2: 1-arm DB Press (4 x 8 each arm ) Metcon Metcon (AMRAP – Rounds and Reps) 10 AMRAP 3 burpee box jump-overs 24/20 3 deadlifts 225/155 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. […]