CrossFit Asheville

Strength/Skill Work: Hang Squat Clean
WOD
200m run
10 shoulder press @ 65% 1RM not to exceed 95/65
200m run
20 push-press
200m run
30 push-jerks
200m run
For time.
Last completed on 090106.

Strength/Skill Work: Push Jerk
WOD
In 3 minutes complete the following:
400m run
Immediately followed by max rep clean and jerks
1 minute rest.
Repeat for 3 total rounds.
For the clean and jerk use 75% of today’s push jerk weight not to exceed 135lbs/95lbs.

Strength/Skill Work: Back squat
WOD
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Kettlebell swings
Box Jumps
For Time
(To clarify, top row of numbers refers to KBS, bottom list to box jumps.  Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)

Rest Day
See complete results from this weekend’s NC/SC CrossFit Sectionals here.

***Reminder: CFA is closed today due to participation in the NC/SC sectionals.**** 
Strength/Skill Work   Sprint drills warm-up and mobility work (as we do in class) followed by the following:
400m run for time
400m run for time turning around every 25 meters
300m run for time
300m run for time turning around every 25 meters
200m run for time
200m run for time [...]

Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10
WOD
3 Rounds of:
10 Deadlifts
50 Double unders (Sub 150 single unders IF you are unable to do double unders)
For time.
Use 80% of your DL 5RM not to exceed 275/185lbs.
Reminder: TODAY is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your [...]

Strength/Skill Work: Spend 15 minutes working towards a max effort Turkish Get-up
WOD
AMRAP in 3 minutes of:
10 Ring Push-ups
8 Hang Power Cleans
6 Push-press
1 minutes rest b/w rounds
Complete 5 total rounds. Pick up where you left off at the end of each round.
Use 70% of your push-press 5RM not to exceed 135/95lbs.  Post total rounds plus [...]

WOD
Complete 5 sets of the bear complex resting 3 minutes between sets:
For each set complete 7 of the following sequences WITHOUT RESTING THE BAR ON THE GROUND!!!
Power clean
Front squat
Push press
Back squat
Push press
Work to add weight during each of the five sets.
Immediately following the 1st, 3rd and 5th set complete max rep pull-ups (without ripping your [...]

The qualifiers to determine who will compete at the 2010 International CrossFit Games are underway.  This coming Saturday and Sunday (March 6th/7th) CrossFit Asheville will have 7 athletes competing at the North Carolina/South Carolina Sectional in Fort Mill, SC.  Find more information here.
As a result, classes for Saturday morning classes will be canceled.   To [...]

Strength/Skill Work: Deadlift
Partner WOD
Max Pull Ups
160ft walking lunge
Max Burpees
160ft walking lunge
Max Thrusters  (Use 70% of 5 rep max thruster not to exceed 95/65lbs)
160ft walking lunge
While one partner is lunging the other is doing PU, Burpees, or Thrusters.  Each partner completes the PUs before moving onto the burpees and each completes burpees before moving onto thrusters.
Score [...]