Author Archives: Shanna

150525 Monday

America-Flag-6

Honor and Remember!

CrossFit Asheville – CrossFit

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

150524 Sunday Recovery

CrossFit Asheville – CrossFit

Recovery 1.4 (AMRAP – Reps)

Complete 1-3 Sets of:

AMRAP in 10 min @ 80%

8 Goblet Squats

12 1-arm DB SDHP alt (6/arm)

8 Plank Burpee Box Step-over (4 per side)

60s Row for Cals

Rest 5 minutes b/w sets

150523 Saturday Mini Diane

Announcements

Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 2-10:

Back Squat,

C2B Pull-up/Ring-Row,

DB Single Leg Romanian Deadlift,

Wall Walk/H-R Push-up.

Strength/Skill Development

A1. : Deadlift (5, 4, 3, 2-TnG-Moderately build. )

A2. : DB Push-Press (TnG x 4-6 x 4 Sets. )

A2. : Handstand Push-ups (Practice positioning-kip technique NTE 20s/round)

WOD

Mini-Diane (Time)

15-12-9

Deadlift (60-70% multi-rep NTE 225/155)

HSPU

for time.

150522 Friday

MCBRIDE062011CFA-0326

Flashback Friday! Name this pull up.

Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.
Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 4-8:

Single leg Deadlift,

DB Renegade Row,

Air Squat,

Lateral Box Step-over,

Dip.

Strength Development

Take 20 Minutes to alternate A1/2 NTE 5 Rounds.

A1.: Paused Front Squat (@ 32X1; 1-3)

A2. : Weighted C2B Pull-up (@ 21X0; 4-8)

A2. : Strict Pull-ups (AMRAP-1)

Combine reps for all sets for score.

Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 MInutes:

8 DB Renegade Rows -Moderately Tough NTE 45/35lbs

10 Lateral Box Step-Overs 24/20″

12 Air Squats

Partners switch at the end of each fully completed round.

150521 Thursday

IMG_0655

Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.
Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 3-6:

Squat Clean,

BTN Press,

C2B Pull-up (Strict Rnd 1),

Burpee Over Barbell.

Strength Development

A1. : Thruster (8-6-4-8-6-4)

A2. : 1-arm DB Bent Over Row (@ 31X0; 3-4/a x 5)

WOD

Metcon (Time)

Complete 5 Rounds of:

6 Squat Cleans @ 80% today’s best Thruster x 4 NTE 165/115lbs

12 Burpees Over Barbell

150520 Wednesday

IMG_0461

Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS. Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email. Memorial Day Holliday Hours and Murph Challenge! CFA will be open from 05:00 until 11:00am for open gym. Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here: https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, 1-arm DB Press, C2B Pull-up (Strict Rnd 1) Wall Walk, KBS.

Strength/Skill Development

Spend 20 Minutes cycling A1/2 NTE 5 moderately tough sets.

A1. : Romanian Deadlift ( @ 31X1; 3-5)

A2. : Axle Shoulder Press (@ 32X1; 3-5)

WOD

Metcon (Time)

700m Run (Block run to left) 35 KBS – Moderate NTE 24/16kg 500m Run 25 KBS 300m Run 15 KBS

Cash-out

1-arm DB OH Carry ( Accumulate 100m/arm in sets of 50m)

Rope Climb (Practice. )

150519 Tuesday

IMG_0792Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.
Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

Overhead Squat,

MB Get-up,

MB Walking Lunge-on Shoulder,

Slammer,

C2B Pull-up (Strict Rnd 1)–>MU prep.

Strength/Skill Development

Spend 20 Minutes cycling A1/2 NTE 4 moderately tough sets.

A1. : Back Squat (@ 30X1; 5-8)

A2. : Weighted C2B Pull-up (@ 21X1; 3-6)

A2. : Muscle-ups (AMRAP-1)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

3 MB Get-ups -Rt (NTE 30/20#)

30′ MB Walking Lunge-Rt Shoulder

10 Slammers

3 MB Get-ups Lft

30′ MB Walking Lunge-Lft Shoulder

10 Slammers
Every ~10′ WL is 1 rep.

150518 Monday

IMG_0795

IMG_0795Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS. Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with Mobility + 2-8: Hang Muscle Snatch, Toes 2 Bar (Strict Rnd 1), 1-arm Farmer’s Carry, Box Jump-Step down.

Strength Development

Hang Power Clean ( 15 minutes to build to 4RM)

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes 5 HPC @ 70% today’s best 4 RM NTE 135/95lbs 15 T2B Rest 2 Minutes b/w A & B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes 1-arm FC – 50m/arm -Moderate NTE 115/75lbs 15 Box Jumps – Step down NTE 24/20″ Every ~10m carry worth 1 rep.