CrossFit Asheville

Strength/Skill Development 

Complete 4 rounds of A1/2:

A1. Back squat 2.2.2 Rack the bar and rest 10s b/w doubles.

A2. Ring rows @ 21×3; 4-6 reps.  Rest ~2 minutes before returning to A1.

B. Front-rack lunge squat @ 2011; 10-12 x 2. Rest 60s b/w legs.

CFA's newest member of the coaching staff!

WOD

20 Burpees

10 Power Cleans

16 Burpees

8 Power Cleans

12 Burpees

6 [...]

WOD

AMRAP in 10 minutes of:

12 DB box step-ups (NTE 25/35#, 24/20″)

200m run

Rest 4 minutes actively

AMRAP in 10 minutes of:

10 Wall balls (20/14lbs, 10′)

5 Toes to bar

Rest 4 minutes actively

AMRAP in 10 minutes of:

Row 250m

15 RKBS (NTE  2/1.5 pood)

Post score for each AMRAP [...]

Strength/Skill Development 

A. Deadlift 8, 6, 4, 2. Rest 3 minutes b/w sets.

WOD

Complete 3 rounds of:

60s work/30s rest at each of the following stations:

Prowler push (140/90lbs. Turn every 20m. 20m = 1 pt. )

Overhead figure 8′s with turns every 20ft.  (45/35lbs plate.  Every 40ft=1 rep)

Row (Cals)

Sandbag get up right side

Sandbag get up left sidee

Post best DL x [...]

Strength/Skill Development 

A1. Front squat 8, 6, 4, 2, 2

A2. Bent over DB row @ 21X2; 3-5 x 5.

WOD

AMRAP in 18 minutes of:

5 Pull-ups (Adv: C2B)

10 Box jumps (24/20″)

15 Squats

Post best FS x 8, 6, 4, 2 &  total rounds with box [...]

Belated birthday wishes to our very own Coach Randy Kite!!!

Strength/Skill Development 

A. Hang power clean 5, 5, 5, 5. Rest 2 minutes b/w sets

B. Russian box step-ups @ 1010; 8-12/leg x 2 sets.  (hold dumbbells) Rest 45s b/w legs.

WOD

AMRAP in 15 minutes of:

8 hand-release push-ups

12 slammers

20 double unders

Post best HPC x 5, RBxStep-up, total rounds + reps [...]

Strength/Skill Development  

A1. Sumo deadlift @ 2111; 4-6 x 4 sets

A2. DB Press @ 22×1; 4-6 x 4 sets.

WOD 

400m run

AMRAP in 8 minutes of:

DB power snatch x 8 (4 per arm)

Walking lunge steps w/1 DB held @ side x 16 (8 steps per leg. Switch arms holding weight after first 8 steps)

400m run.

Note SDL [...]

Thanks to Peter for another unique perspective!

Strength/Skill Development 

Complete 3 rounds of A1/2:

A1. Narrow grip high-pull @ 2111; 6-8 reps

A2. Ring push-ups @ 31×1; 6-8 reps

WOD

Complete 3 rounds of:

60s  max cal row

30s rest

60s max wall ball (20/14lbs, 10′)

30s rest

60s max KBS (62/44lbs)

2 minutes rest

Post total reps with WB [...]

Strength/Skill Development 

A1. Back squat: 3, 3, 3, 3, 3

A2. Ring row @ 20×3; 4-5 x 5 sets.

WOD

Complete 3 sets of the bear complex resting 3 minutes between sets:

For each set complete 4-5 of the following sequences WITHOUT resting the bar on the ground.  Each sequence consists of:

Power clean

Front squat

Push press

Back squat

Push press

If you are able to [...]

Strength/Skill Development 

A. Hang power snatch: 4-5 x 4 sets. Rest 2 minutes

B. Press @ 22X2; 5-6 x 3. Rest 3 minutes

WOD

Complete 2 rounds of:

2 minutes of:

Renegade row box step-ups (NTE 35/25lbs)

Rest 1 minute

2 minutes of:

DB HPC x 2

DB press x 3

Box jump x 4

Rest 1 minute

Use the same DB weight & box for both sections.

Post HPS, [...]

Ed showing some intensity during Fran!

Strength/Skill Development 

A1. Ring dip @ 30X0; 5-6 reps x 3 sets. (Add weight as able to keep depth, tempo & proper shoulder positions.)

A2. No arm pull row: Max distance in 20s. (Focus on posture & leg drive.)

WOD

For each of the following exercises complete 8 intervals involving: 20 seconds of work [...]