CrossFit Asheville

Today Corey and David are running the ship as our other three coaches are in Charlotte learning better ways to mold and torture y’all.  Wish them good luck at their Level 1 CrossFit Certification.
Strength/Skill: 1 rep max Clean and Jerk
WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell Swing
Pushup
Squat

Don’t forget RED SHIRT Friday is TODAY!
Strength/Skill Work:  Box Jumps 3-3-3-3-3-3-3  Work to add height each set for as many as you are comfortable.
WOD
21-15-9
Deadlifts (Use ~70% of DL 5RM not to exceed 225/155lbs)
Burpees
Immediately followed by 30 pull-ups
For time.
(Pull-ups are done AFTER the round of 9 deadlifts and 9 burpees.)
Version of this WOD last completed [...]

Gymnast Kurt Thomas showing what’s possible with the “L-sit” (technically, this is a V-sit). Thanks to Lynnwood CrossFit for the image, and the sentiment: “quit whining about your L-sit!”

Strength/Skill Work Skin-the-cats 5×5, L or Tuck sit: How many sets does it take for you to complete three minutes?
WOD
7 Rounds of:
15 Sumo deadlift high-pulls (95/65lbs)
12 [...]

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 [...]