CrossFit Asheville

Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes.  Use enough assistance to hit 15-20 dips in the first round.  Post first round and overall reps to comments.
WOD
90 seconds row for max calories
30 seconds rest
60 seconds max rep kettlebell squat clean, left arm
30 seconds rest
60 [...]

Strength/Skill Work Single support deadlift:: 5×5 per leg
WOD
AMRAP in 3 minutes of:
5 thrusters (70% plus meaning round up based off your thruster 5RM not to exceed 95/65lbs)
10 box jumps (24/20″)
1 minute rest
Complete 3 total rounds.

Strength/Skill Spend 10 minutes working towards a heavy but crisp squat snatch
WOD
8 rounds of:
2 squat snatch
4 push press
6 chest to bar pull ups
200m run
22 minute cap
Use ~70% of OHS 5 rep max or ~80% of max squat snatch.  Same bar for push-press.  Bar must go to the floor b/w snatch and push-press.
Thanks to all who [...]

CrossFit Games Party TODAY @ CFA!
Team WOD 1st wave @ 3:00
In teams of 4 complete:
2000m row and 100 burpees
one person on the rower and only one teammate doing burpees at a time.  Break up burpee reps/row distance as you choose.
The row and burpees must be complete before the team may move outside for the tire [...]

WOD
Within 3 minutes complete:
2 consecutive rounds of  Cindy (5 pullups, 10 pushups, 15 squats)
Immediately followed by: max calorie row. (Score=calories)
1 minute rest
Within 3 minutes complete:
400m run
Immediately followed by:Max rep burpees.  (Score=burpees)
1 minute rest
Within 3 minutes complete:
2 rounds of
8 OHS (bar wght only 45/35lbs)
4 tire jump throughs
Immediately followed by: Max rep kettlebell swings 53/35lbs (KBS=score)
1 minute [...]

Strength/Skill Push Jerk: Work towards a new 5RM
WOD
5 rounds of:
30 seconds max rep box jumps (24″/20″)
30 seconds max rep hang power cleans (70% of max 5 rep hang power clean not to exceed 135/95lbs)
1 minute rest
New Saturday class schedule starting TOMORROW: 7:30/8:15 and 9:00.  Contact Shanna (ShannaDuvall@gmail.com) if you want to get your name onto [...]

Strength/Skill Thruster: Work towards a new 5RM
WOD
50 double unders
50 sit-ups
100m farmer’s walk
40 double unders
40 sit-ups
100m farmer’s walk
30 double unders
30 sit-ups
100m farmer’s walk
20 double unders
20 sit-ups
100m farmer’s walk
10 double unders
10 sit-ups
100m farmer’s walk
For time.
CrossFit Games Party THIS Sunday at CFA!
New class times starting next week: Tuesdays and Thursdays 7am and 8am (8am with chilcare).  Email ShannaDuvall@gmail.com [...]

For those of you unfamiliar the 2010 International CrossFit Games are taking place this weekend at the Home Depot Center in Carson, CA.   Events begin Friday and will be streamed live online.
Sunday afternoon CFA will have an optional WOD (more than likely a team/partner effort) at 300 followed by a CrossFit Games Party from 4:0o-8:00pm. [...]

Strength/Skill Work Power clean: 5RM with 20 second limit per set.
WOD
3 Rounds of:
7 deadlifts (Use ~70% of deadlift 5RM not to exceed 225/155lbs)
7 burpees
5 deadlifts
5 burpees
3 deadlifts
3 burpees
For time.
We last did the full “Rollercoaster” on 100413.

WOD:With a continuously running clock, each round starts at the 5 minute mark:
Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run.
Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run.
Round 3: Same as Round 1
Round 4: Same as Round 2
Round 5: Same as Round 1
Round 6: [...]