Author Archives: Shanna

150627 Saturday

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CrossFit Asheville – CrossFit

Warm-up

DU/ OHS Tabata

Strength/Skill Development

GOAT Day- Take 10 minutes to work on a weak skill.

WOD

J (Time)

200 Double Under Buy-In

-immediately into-

4 Rounds for Time:

5 Muscle Ups

10 Front Squats (155#/105#)

15 Handstand Push-Ups

20 Burpees
Complete the workout solo or in teams of 2 or 3.

Scaling for MU to include: Ecc, CtB+ Ring Dips, BMU, RR + Push ups or banded dips

Scaling for HSPU to include: HRPU, DB shoulder press, ECC HSPU, HSPU to a plate, HS holds, 2 wall walks

30 minute time cap

150626 Thursday

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice to include hip and shoulder mobility.

Strength Development

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

A2: Kipping Pull-ups (AMRAP -1 x 3)

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.
Work on kipping/ butterfly skills as needed

Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20: Teams of 2

20 Calorie Row

20 Burpees

20 Sit-Ups

20 Wallballs (20#/14#)

NOTE: Each round add 5 reps to each movement
Split reps evenly between partners.

150613 Saturday

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

10 WB

10 Pull Ups

10 Dips

10 Steps WL

GOAT Work

Goat Day! Take 10 minutes to work on your goat, ideas include:

Kipping

MU transition

HS holds/ walks

Clean and Snatch pulls

DU

WOD

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Women’s weight 105, 14, 35

Metcon

If you did Luke last night at Friday Night Lights, then please choose the recovery WOD below.

Metcon (AMRAP – Rounds and Reps)

15 minutes at 85% aerobic effort:

5 burpees

10 sit ups

5 Box jump up/ step down

10 air squats

5 pull ups

200 m row

150612 Friday

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Flashback Friday! Who owns this press?

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

10 K2E

10 WB

Accumulate 60s FLR on rings

Strength/Skill Development

A.: Power Clean (10, 9, 8, 7, 6, 5, 4, 3, 2, 1 TnG)

Metcon

Metcon (Time)

Three sets for times:

6 Ground to Overhead (NTE 155/105 or ~65%)

12 pull ups

24 DB snatch (53/35)

Rest 3 minutes

Score is total time.

150611 Thursday

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CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

10 pull ups

10 ring push ups

10 walking lunges

10 GHD sit ups

Weightlifting

A1.: Back Squat (5 sets of 3 reps across (~75-85% of 1RM))

A2.: Weighted C2B Pull-up (5 sets of 1-3 reps)

Metcon

Metcon (Time)

Every 4 minutes, for 24 minutes (6 sets), for times:

Run 400 Meters

12 Burpee Box Jumps (24″/20″)

Score is slowest time.

150610 Wednesday

5am

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT (NTE 10 minutes);

10 Goblet Squat

10 RKBS

10 T2B

10 Pull ups

A.: Single Leg Deadlift (10, 10)

B.: Split Jerk (10 minutes to a heavy double)

Metcon

Metcon (Time)

3 RFT:

400m run

21 KBS (NTE 53/35)

15 T2B

9 FS (NTE 135/95 or ~60% of 1RM)

1 rope climb (Can sub 5 C2B pull ups or 10 ring rows)

150609 Tuesday

tomrdl

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

20 cals AD

10 GHD Sit ups

10 Dips

10 False Grip Ring Rows

Strength/Skill Development

A.: Squat Snatch (1 Squat Snatch EMOM x 8)

Begin at 50% and add weight each minute

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
MU scaling options to include:

C2B + Ring dip for each rep

RR + push up for each rep

Cash-out

Metcon (AMRAP – Reps)

“Tabata abs”

4 Rounds of:

20s Hollow Body hold

10s rest

20s Sit Ups

10s rest

20s Hollow Rock

10s rest

20s V-Ups

10s rest

150608 Monday

melissa3

Melissa making her first rope climbs look easy!

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

200m run

10 BE or Supermans

10 air squats

20 DU or DU attempts

Strength/Skill Development

A1.: Front Squat (6, 4, 2, 6, 4, 2, 1)

Please ensure controlled movements and the eccentric (down) is slower than the concentric (up).

Gymnastics

A2. : Muscle-ups (AMRAP -1 x 3)

Scaling options include:

Transition practice

C2B pull ups and ring dips

Bar Muscle Ups

Metcon

Metcon (Time)

12, 9, 6, 3, 6, 9, 12

Deadlift (225#/155#)

30 DU after each round
Rx+ = All reps UB