September 29, 2016

September 29, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Back Squat (2 – 2 – 2 – 2 – 2 – 2)

AMRAP-1 strict pull-ups between rounds.

WOD

Metcon (Time)

40 V-ups

400 m Run

30 KBS (70/55)

700 m Run

30 KBS (70/55)

400 m Run

40 V-ups

September 28, 2016

September 28, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Beer City Beatdown Bear Complex (8 min to complete four complexes)

1 Squat Clean

1 Shoulder To Overhead

1 Back Squat

1 Shoulder to Overhead

1 Overhead Squat
Score is total weight for four completed complexes.

WOD

Metcon (Time)

50 Thrusters (135/95) for time.

EMOM: 5 burpees

30 minute time cap.

September 27, 2016

September 27, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Good Mornings (5 – 5 – 5 – 5)

Complete 10 – 20 GHD sit-ups between rounds.

WOD

Metcon (Time)

5 Rounds:

5 Deadlifts (315/205)

10 Push-ups

50 DU

September 26, 2016

September 26, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Hang Clean (10 minutes to a heavy single)

WOD

Metcon (AMRAP – Rounds and Reps)

“Beth’s 7 Year Itch”

Partner WOD

20 minute AMRAP:

5 Hang Squat Cleans (155/105)

10 Toes to bar

15 Box Jumps (24/20)

Partner 1 runs 200 m with a sandbag (40/20) while partner 2 completes as many rounds of the triplet as possible.

Score is total rounds and reps of the triplet completed.

September 24, 2016

September 24, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

In teams of two, with only one person working at a time, complete:

200 Wall balls

400 m Overhead Carry (45/25)

200 T2B

400 m Overhead Carry (45/25)

During carry, you must perform 3 burpees each time you switch the partner carrying the load.

September 23, 2016

September 23, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Box Jump for Height (10 minutes to max height)

WOD

Metcon (Time)

4 Rounds for time:

500 m Row

400 m Run

30/20 Ring dips

Rest 1 minute between rounds.
Record total time.

September 22, 2016

September 22, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Handstand Walk (3x max distance)

(wall walks)

WOD

Metcon (AMRAP – Reps)

5 min AMRAP:

20 DU

10 Air squats

Rest 1 minute

5 min AMRAP:

5 Man-Makers (55/35)

10 Box Jumps (24/20)

Rest 1 minute

5 min AMRAP:

10 Sit-ups

5 DB Push Press (55/35)
Score is total reps for all three AMRAPs.

September 21, 2016

September 21, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Back Squat (3x max reps at BW or ~60%)

WOD

Metcon (Time)

3 Rounds:

10 HSPU

20 Pull-ups

400 m Run

September 20, 2016

September 20, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Snatch (Work to a heavy double)

WOD

Metcon (Time)

1000 m Row

20 Squat snatch (95/65)

30 KBS (2/1.5)

700 m Run

30 T2B

20 Front squat (95/65)

1000 m Row

September 19, 2016

September 19, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Push Press (2 minutes for max reps)

135/95

WOD

Metcon (AMRAP – Rounds and Reps)

12 minutes:

10 Burpees

20 DB Walking Lunge (55/35)

30 DU

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