Author Archives: Shanna

May 19, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

1-Mile Run (Time)

Max Effort 1-Mile Run
Run around the block and come back to the garage door. Then run around the block and back to the garage door again. Then run to The Circle and back.

WOD

A1: Overhead Squat (1-1-1-1-1)

During the OHS, FS, & BS, complete 3 sets of 2 – 5 MU.

A2: Front Squat (1-1-1-1-1)

A3: Back Squat (1-1-1-1-1)

May 18, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Snatch (10 minute EMOM)

2 reps each minute (climbing)

power or squat

WOD

Metcon (AMRAP – Reps)

10 minute AMRAP:

Strict Handstand Push-ups

At the top of each Odd Minute (1, 3, 5, 7, 9): 7 Toes to bar

At the top of each Even Minute (2, 4, 6, 8, 10): 25 Double unders

May 17, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Front Squat (3 x 10 reps)

A2: Strict Chest to bar Pull-ups (AMRAP – 1)

WOD

Metcon (Time)

3 Rounds:

25 Sit ups

25 Push-ups

Starting at 1 minute and continuing on the minute every minute, perform

5 Deadlifts (275/185)

Cap is a strict 12 minutes.

May 16, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Clean and Jerk (10 minute EMOM)

1 rep each minute;

power or squat

WOD

Metcon (Time)

40 Calorie Airdyne

30 Box Jumps (24/20)

20 Toes to bar

10 Power Clean (185/135)

20 Toes to bar

30 Box Jumps (24/20)

40 Calorie Airdyne

May 14, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

“Open Test” (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24″/20″)

40 Toes to Bar

30 CTB Pull-Ups

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatches (145/100)

10 Ring Muscle-Ups

May 13, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

Prowler Push (3 x 25 m)

Perform 1 – 3 pull unders between rounds.

Scale is hang to inverted or skin the cat.

WOD

Metcon (AMRAP – Reps)

With a continuously running clock, complete 5 thrusters every minute for 3:00.

From 0:00 – 2:00 use 75/45

From 3:00 – 5:00 use 95/65

From 6:00 – 8:00 use 115/85

From 9:00 – 11:00 use 135/105

From 12:00 – 14:00 use 155/125

From 15:00 – 17:00 use 175/145

From 18:00 – 20:00 use 195/165

Continue adding 20 lb. every 3 minutes for as long as you are able. Post total number of reps completed.

May 12, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Back Squat (5, 3, 1)

A2: Strict Toes-To-Bar (5 – 10 reps between rounds)

WOD

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

250 m row

10 Back Squats (135/95)

May 11, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: DB Box Step-up (10, 8, 6 per leg)

Or weighted pistols.

Score is total weight (use 35# DBs = 70#).

A2: Dips (5 – 10 strict reps between rounds)

WOD

Metcon (Time)

Row 1000 m

Then:

21 – 15 – 9

KBS (70/53)

OHS (115/80)