February 25, 2017

February 25, 2017

CrossFit Asheville – CrossFit

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

February 24, 2017

February 24, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Weighted Dip (Build to a heavy single)

WOD

Metcon (AMRAP – Rounds and Reps)

18 minutes:

9 Burpees

9 RKBS (2/1.5)

200 m Run

February 23, 2017

February 23, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Thruster (Build to a heavy double)

May use a rack.

WOD

Metcon (Time)

21-18-15-12-9

Thrusters (95/65)

40 DU

February 22, 2017

February 22, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Front Squat (6, 5, 4, 6, 5, 4)

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2 – AMRAP 20:

1 Cal Row, 1 Burpee BJ (24/20)

2 Cal Row, 2 BBJ

3 Cal Row, 3 BBJ

Partner 1 completes the first round, 1 Cal and 1 BBJ.

Partner 2 then does the same, 1 Cal and 1 BBJ.

Partner 1 completes 2 Cal + 2 BBJ, and tags it back to Partner 2 for the same.

Continue completing full rounds and adding (1) repetition to each movement until time is called.

February 21, 2017

February 21, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Power Snatch + OHS + Hang Squat Snatch Complex (15 min to heavy)

1 rep= 1 power snatch + OHS + hang squat snatch

WOD

Metcon (Time)

21 Power Snatch

21 Pull-ups

15 OHS

15 C2B Pull-ups

9 Squat Snatch

9 BMU

(95/65)

February 20, 2017

February 20, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Deadlift (6, 5, 4, 6, 5, 4)

WOD

Metcon (Time)

5 Rounds:

10 HSPU

10 Deadlifts (185/135)

200 m Run

February 18, 2017

February 18, 2017

CrossFit Asheville – CrossFit

WOD

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Rx women: 65#

February 17, 2017

February 17, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Weighted Pistols (3 x 5/leg)

Scaled: DB box step-up

WOD

Metcon (Time)

15 – 12 – 9:

T2B

WB (20/14 to 10)

Pistols

Burpees

February 16, 2017

February 16, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Clean and Jerk (Build to a heavy single)

Muscle-ups (AMRAP – 1 x 3)

bar or ring

WOD

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Cash-out

2000 m Row (Time)

February 15, 2017

February 15, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Handstand Walk (For meters x 3)

Scaled:

30 sec wall walks x 3

WOD

Nick (Time)

12 Rounds for time of:

10 DB Hang Squat Cleans

6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here
45#/30#

Page 1 of 17212345...102030...Last »

Have A Question?

Fill Out The Form And We Will Get Back To You

CrossFit Asheville