Author Archives: Shanna

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)

Monday, July 20 2015

  

Warm-up

Clean & Jerk Warm UP (No Measure)

1. Down and Shrug x 3 (from hang)

2. Muscle Clean x 3 (from hang)

4. Front Squat x 3

5. Split Jerk x 3

Strength/Skill Development

Clean + Front Squat + Jerk (8 sets of the complex, climbing)

1 Squat clean + 1 Front Squat + 1 Jerk

WOD

Metcon (Time)

For time:

1400m Run

100 Air squats

80 Sit ups

60 Push ups

40 Pull ups

Saturday, July 18 2015

  

GOAT Work

Take 15 minutes to work on your GOAT!

WOD

Metcon (Time)

Solo or In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (32/24 kg)

400 Meter Run

100 Wall Ball Shots (20/14 lbs to 10′ target)

400 Meter Run

100 Burpees

400 Meter Run

100 Sit ups

400 Meter Run

100 DU

*Both athletes perform the run at the same time.

Friday, July 17 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 (See below)

Set 1: 5 reps at 50%

Set 2: 5 reps at 60%

Set 3: 3 reps at 70%

Set 4: 3 reps at 75%

Set 6: 2 reps at 80%

Set 7: 1 rep at 85%

Set 8: 1 rep at 90%


No press outs- if you power snatch, then you must OHS

Team WOD

Metcon (Time)

In teams of two, with only one person working at a time, complete the following for time:

Run 400m

50 Pull-Ups

100 Push Presses (95/65)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Push Presses (95/65)

50 Pull-Ups

Run 400m

Thursday, July 16 2015

  

Strength Development

A1: Weighted Pull-ups (3 sets of 1-3 reps)

Add weight each round

A2: 1-arm DB Overhead Squat (3 sets of 5 reps (per arm))

Start with non-dominant arm, add weight each round

WOD

Metcon (Time)

For time:

Row 1000 Meters

immediately followed by…

Five rounds of:

8 Push ups

10 Toes to Bar

12 Box Jump-Overs (24/20)

immediately followed by…

Run 700 Meters (block run to the right)