Author Archives: Shanna

150425 Saturday

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CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-6:

Thruster,

C2B Pull-up (Strict Rnd 1) or Ring-Rows,

DB Shoulder Press–>HSPU,

1-arm KB Farmer’s Carry.

Strength/Skill Development

: Thruster (5-5-5. Rest 90s @ 80% effort)

Partner WOD

Take on the following solo or with a partner. If with a partner. Alternate work over each round.

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Sub DB Strict Press if do not have HSPU.

Ring-rows for C2B Pull-ups.

Front Squat load should not exceed today’s best Thruster x 5.

Rx for women is 95lbs.

150424 Friday

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CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 3-8:

Overhead Squat–>Snatch Balance,

RKBS,

1-arm DB Sumo HP–>DB Snatch-alt.

Bear Crawl 25ft.

Strength Development

A.: Snatch (x 3- Every 90s x 5 sets. )

TnG as able- wave load/build over sets.

B1. : Good Mornings (@ 3011; 6-10 x 3. Rest 30s. )

B2. : BTN Press (@ 3111; 6-10 x 3. )

WOD

Metcon (Time)

20 DB Snatch–Moderately Tough NTE 70/50lbs

20 Calorie Row

200′ Bear Crawl

150423 Thursday

Can you name this push up from March 31, 2010?!

Can you name this push up from March 31, 2010?!

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-8:

Good Morning,

1-arm Waiter’s Squat,

Toes 2 Bar (Strict Rnd 1)

MB Walking Lunge.

Strength Development

A1. : Paused Front Squat (@ 32X1; 3-6 x 4)

A2. : Bent Over DB Row (@ 31X2; 3-6 x 4)

WOD

Moondance (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

8 Toes 2 Bar

16 Steps MB Walking Lunge (NTE 20/30lbs)

150m Row

150422 Wednesday

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CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

Back Squat,

H/R-Push-up–>Dip,

Turkish Get-up,

Toes 2 Bar.

Strength Development

A. : Weighted Dip (@ 20X1; 4-6 x 4. Rest 2 Min)

A. : Weighted Ring Dip (@ 20X1; 4-6 x 4. Rest 2 Min)

WOD

Turkey Run (Time)

10-8-6-4-2

Turkish Get-ups -Alternating sides. (Moderately Tough NTE 28/20kg)

Run 300m after each set.

150421 Tuesday

Becca and Zach building Olympic levels of excellence!

Becca and Zach building Olympic levels of excellence!

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

DB Single Leg DL,

Hang Power Clean,

Box Jump Over – (Step off Rnd 1),

1-arm OH Carry.

Strength/Skill Development

A1. : Sumo Deadlift (TnG; 9, 7, 5, 9, 7, 5)

A2. : DB Push-Press (TnG; 9, 7, 5, 9, 7, 5)

A2. : Handstand Push-ups (AMRAP in 20s x 6 )

Recommend 66% BW strict press prior to HSPU.

WOD

A2. ,: Metcon (Time)

Complete 3 Rounds of:

7 Hang Power Cleans (45-55% of best SDL x 5 NTE 165/115lbs)

14 Box Jump Overs (NTE 24/20″)
Recommend 66% BW strict press prior to HSPU. ,

150420 Monday

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CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-10:

1-arm OHS,

Barbell Row (Pause against chest)

DB Squat Clean-moderate,

H/R Push-up.

Strength Development

Spend 18 minutes alternating A1-2 NTE 3 Rounds. Utilize weighted pull-up score if using gravitron.

A1. : Overhead Squat (@30X1; 6-10)

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

Combine reps for all sets for score.

A2. : Weighted C2B Pull-up (@21X0; 6-10)

Partner WOD

Metcon (Time)

10-1

DB Squat Clean-moderate NTE 45/35lbs.

Burpee

Each partner completes 10-1 of each movement. Both partners may work at the same time but never on the same exercise. All 10 squat cleans must be complete by P1 & 10 Burpees by P2 until partners can switch movements. Alternate in this manner from 10-1 reps.

150419 Sunday Recovery

CrossFit Asheville – CrossFit

Recovery 1.2 (3 Rounds for reps)

3 rds:

1 min 10m SB/MB Shuttle carry

30 sec suitcase DL, rt

30 sec suitcase DL, lt

1 min bear crawl

30 sec Rt arm waiter’s squat

30 sec Lft arm waiter’s squat

1 min plank hold

3 min row Z1

150418 Saturday

MattKBS

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Sumo Deadlift High-pull,

Wall Ball,

Axle Shoulder Press,

Box Jump- Step down,

Push-up.

Strength/Skill Development

Take 12 Minutes to alternate A1/2:

A1. : Back Squat (Build to a moderate triple)

A2. : Axle Push-Press (Build to a moderate triple)

Partner WOD

Split the following reps as desired as long as each partner completes 15 reps of each exercise per round (5 each of back squats).

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here