September 24, 2016

September 24, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

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

200 Wall balls

400 m Overhead Carry (45/25)

200 T2B

400 m Overhead Carry (45/25)

During carry, you must perform 3 burpees each time you switch the partner carrying the load.

September 23, 2016

September 23, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Box Jump for Height (10 minutes to max height)

WOD

Metcon (Time)

4 Rounds for time:

500 m Row

400 m Run

30/20 Ring dips

Rest 1 minute between rounds.
Record total time.

September 22, 2016

September 22, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Handstand Walk (3x max distance)

(wall walks)

WOD

Metcon (AMRAP – Reps)

5 min AMRAP:

20 DU

10 Air squats

Rest 1 minute

5 min AMRAP:

5 Man-Makers (55/35)

10 Box Jumps (24/20)

Rest 1 minute

5 min AMRAP:

10 Sit-ups

5 DB Push Press (55/35)
Score is total reps for all three AMRAPs.

September 21, 2016

September 21, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Back Squat (3x max reps at BW or ~60%)

WOD

Metcon (Time)

3 Rounds:

10 HSPU

20 Pull-ups

400 m Run

September 20, 2016

September 20, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Snatch (Work to a heavy double)

WOD

Metcon (Time)

1000 m Row

20 Squat snatch (95/65)

30 KBS (2/1.5)

700 m Run

30 T2B

20 Front squat (95/65)

1000 m Row

September 19, 2016

September 19, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Push Press (2 minutes for max reps)

135/95

WOD

Metcon (AMRAP – Rounds and Reps)

12 minutes:

10 Burpees

20 DB Walking Lunge (55/35)

30 DU

September 17, 2016

September 17, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

In teams of two, alternating between movements, complete 10 rounds:

10 Dumbbell Hang “Clusters” (55/35)

10 Burpees over barbell

300 m Run

(Round 1: Partner A performs 10 “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters

Round 2: Partner B Clusters, Partner A Burpees, Partner B Run.

Etc…)

A “Cluster” is a Clean into a Thruster.

September 16, 2016

September 16, 2016

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

5 Snatch with PVC

200 m Row

10 Push-ups

Strength/Skill Development

Snatch (15 – 20 minutes to build to heavy single)

WOD

Metcon (Distance)

EMOM 20 minutes:

Even: 30 sec Row (for meters)

Odd: Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

Score is total meters rowed.

September 15, 2016

September 15, 2016

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

25 DU

10 Sit-ups

10 Air squats

Strength/Skill Development

Barbell Row (3 x 8)

Between rounds, FLR on rings x 60 sec.

WOD

Metcon (AMRAP – Reps)

21 minute EMOM

Min 1: 30 sec AD

Min 2: 30 sec RKBS

Min 3: 30 sec Push-ups (Rx+ HSPU)

Score is number of Push-ups (HSPU).

September 14, 2016

September 14, 2016

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

200 m Run

10 Sit-ups/GHD

10 Ring rows

Strength/Skill Development

Deadlift (3 x 8)

Between rounds, 45 sec DU or DU practice.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Power cleans (155/105)

10 Burpees over the bar

10 C2B Pull-ups

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