Author Archives: Shanna

Wednesday July 29, 2015

  

Strength Development

A1: Deadlift (5, 3, 1, 5, 3, 1)

WOD

Metcon (Time)

5 Rounds for Time:

10 Toes to Bar

200m run

20 Wallballs (20#/14#)
Rx+ Unbroken

Tuesday, July 28 2015

  

Strength/Skill Development

A: Split Jerk (4, 2, 4, 2, 1)

Work up to a heavy single. Work on foot position.

WOD

B: Metcon (Time)

3 Rounds for time:

500m Row

12 Burpees

21 Box Jumps (24/20)

Cash-out

C: Metcon (No Measure)

4 Rounds NOT For Time:

25 Sit ups

25 Flutter Kicks

:25 L-Sit (or unbroken set time)

Monday, July 27 2015

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CrossFit Asheville – CrossFit

Strength Development

A: Front Squat (2, 2, 2, 2, 2)

Climbing

WOD

B: Metcon (Time)

Every 2 minutes for 10 rounds (20 mins total)

6 Burpees

4 Power Clean (175/125)

2 Muscle ups

Record time for each round. Score is your slowest round.
MU scaling to include C2B + Ring Dip, BMU, pull up + dip, ring row + push up

Saturday July 25, 2015

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CrossFit Asheville – CrossFit

GOAT Work

Take 10 minutes to work on your GOAT!

WOD

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Women’s weight:

185 DL, 35# KB, 20″ box

Friday, July 24 2015


Announcements

The 2015 CrossFit Games kicks off this week, and we want to celebrate. So, please join us on TONIGHT, Friday, July 24th at 5:00pm for a WOD and potluck! Beer will be provided. Please bring yourselves, some lawn chairs, your family, and we’ll wod, eat, and watch the games!

Then join us again this Sunday, 26 July 2015 from 09:00 until 10:00 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Rowing.

CF games

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Back Squat (3, 2, 2, 1, 1)

Follow this guideline:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets

WOD

Annie on the Run (Time)

50 – 40 – 30 – 20 – 10

Double-Unders

Sit-Ups

200 Meter Run after each round.

Thursday July 23, 2015

  

 

Announcements

Hello CFA!

The 2015 CrossFit Games kicks off this week, and we want to celebrate. So, please join us on Friday, July 24th at 5:00pm for a WOD and potluck! Beer will be provided. Please bring yourselves, some lawn chairs, your family, and we’ll wod, eat, and watch the games!

Then join us again this Sunday, 26 July 2015 from 09:00 until 10:00 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Rowing.

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Paused Overhead Squat (5, 3, 1, 5, 3, 1)

Pause for 2 seconds in the bottom of the squat

A2: Deficit Handstand Push-ups (3 sets of 1-3 reps, increase deficit as able)

WOD

Metcon (AMRAP – Reps)

With a 15 minute running clock:

Every 3 minutes complete:

200m Row + AMRAP Squat Clean at 155/105 in remaining time.

Your score is the total number of cleans you complete in each of the five 3-minute rounds.

Wednesday, July 22 2015

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Announcements

Join us this Sunday, 26 July 2015 from 09:00 until 10:00 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Rowing.

CrossFit Asheville – CrossFit

Strength Development

Deadlift (6, 4, 2, 6, 4, 2)

Metcon

Metcon (No Measure)

Every minute, on the minute, for 24 minutes:

Minute 1 –1-4 UB MU

Minute 2 –20M HS walk

Minute 3 –50 DU UB
MU scaling to include: Assisted MU, BMU, C2B + Ring/bar dips

HS walk scaling to include HS hold, 2 wall walks

DU scaling to include: 30s DU attempts

Tuesday, July 21 2015

  

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength/Skill Development

A: Squat Snatch (3, 3, 2, 2, 1, 1)

B: Bar Muscle-ups (3 sets of 1-5 UB reps)

WOD

Metcon (Time)

3 Rounds for Time:

21 Cal Row

15 Box Jumps (24/20)

9 Snatch (135/95)