December 9, 2016

December 9, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Squat Clean (Work to a heavy double)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25 DU

5 Power Cleans (135/95)

25 DU

5 Pull-ups

December 8, 2016

December 8, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Lunge Squat (5 x 5 per leg, climbing)

From lunge position, hold DBs at side and control back knee down to floor & back up.
Use DB or KB.

Warm up snatch between sets.

WOD

Metcon (Time)

4 Rounds in teams of 2:

5 Snatch (115/85)

10 T2B

15 Box jump overs (24/20)
Alternate after each exercise.

December 7, 2016

December 7, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Shoulder Press (3-3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds:

400 m run

30 WB (20/14 to 10/9)

20 Burpees

December 6, 2016

December 6, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Deadlift (Build to a heavy triple.)

B: Dips (3 sets of AMRAP-1)

bar or dip

WOD

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Cal AD

10 DL (225/155)

December 5, 2016

December 5, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Front Squat (3-3-3-3-3-3)

WOD

Metcon (Time)

3 Rounds:

60 DU

6 Stone to Shoulder (moderate, alternating)

6 V-ups

December 3, 2016

December 3, 2016

CrossFit Asheville – CrossFit

WOD

Metcon (Time)

In teams of two, complete:

100 Pull-ups

200 m Farmer’s Carry (heavy, swap weights as often as needed)

100 WB

200 m Farmer’s Carry

100 Burpee Box Jump-Overs (24/20)

200 m Farmer’s Carry

Partition the reps however you would like.

November 26, 2016

November 26, 2016


CrossFit Asheville – CrossFit

Strength/Skill Development

Clean (2.2)

Squat or clean

WOD

Metcon (Time)

5 Shoulder to overhead

10 Power cleans

1000 m Row

10 Power cleans

5 Shoulder to overhead

(155/105)

November 25, 2016

November 25, 2016


CrossFit Asheville – CrossFit

WOD

Metcon (Time)

Disposable Heroes

5 Rounds:

400 m Run

40 m Walking lunge

25 Knees to Elbows*

25 Push-ups

25 Burpee pull-ups

* 5 burpees every time you drop from the bar during K2E

November 23, 2016

November 23, 2016

CrossFit Asheville – CrossFit

Strength/Skill Development

Deadlift (3 x 3)

10 GHD between sets

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Man makers (50/30)

100 m Run

10 V-ups

20 Air squats

100 m Run

November 22, 2016

November 22, 2016


CrossFit Asheville – CrossFit

Strength/Skill Development

Bench Press (10, 8, 6, 4, 2)

WOD

Metcon (Time)

1000 m Row

immediately followed by…

5 Rounds:

20 WB (20/14)

10 Ring Dips

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