Author Archives: Shanna

April 23, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Partner WOD

Metcon (Time)

50 Clean and Jerks (135/95)

Every minute on the minute (including the first minute), both partners complete 5 C2B pull-ups simultaneously.

April 22, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Overhead Squat (2 – 2 – 2 – 2 – 2)

Complete 5 – 10 strict pull-ups between sets.

WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

Row 500 meters

20 sit-ups

(Rx+ GHD or V-ups)

10 OHS (95/65)

April 21, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Clean and Jerk (1-1-1-1-1-1-1)

WOD

Metcon (Time)

10 – 8 – 6 – 4 – 2

Pull-ups

2 – 4 – 6 – 8 – 10

Power Clean (185/125)

April 20, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Good Mornings (5 – 5 – 5 – 5 – 5)

WOD

Metcon (Time)

4 Rounds for time:

400 m run

49 push-ups

49 sit-ups

49 air squats

April 19, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Squat Snatch

Find a heavy single.

WOD

Metcon (Weight)

12 minute EMOM:

Odd minutes:

3 Bar Muscle ups + 20 DU

Even minutes:

2 Squat Snatches

(~85 – 95% of heavy today)

April 18, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Double under/Triple under practice

Score is your longest unbroken set.

WOD

Metcon (Time)

30 Box Jumps (24/20)

30 C2B pull-ups

30 KBS (1.5/1 pood)

30 Front Squats (115/80)

30 Toes to bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

April 16, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

Push Ups (HSPU Rx+)

Pistols

Burpees

After each round (e.g., Round of 21, round of 18, etc.), complete 2 Muscle Ups for a total of 14 for the workout.

April 15, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Deadlift (5, 4, 3, 2, 1)

WOD

Metcon (Weight)

20 minute EMOM:

Minute 1: BS x 3 (climbing)

Minute 2: 1 rope climb

Minute 3: 5 box jumps (30/24)