February 18, 2017

February 18, 2017

CrossFit Asheville – CrossFit

WOD

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Rx women: 65#

February 17, 2017

February 17, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Weighted Pistols (3 x 5/leg)

Scaled: DB box step-up

WOD

Metcon (Time)

15 – 12 – 9:

T2B

WB (20/14 to 10)

Pistols

Burpees

February 16, 2017

February 16, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Clean and Jerk (Build to a heavy single)

Muscle-ups (AMRAP – 1 x 3)

bar or ring

WOD

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Cash-out

2000 m Row (Time)

February 15, 2017

February 15, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Handstand Walk (For meters x 3)

Scaled:

30 sec wall walks x 3

WOD

Nick (Time)

12 Rounds for time of:

10 DB Hang Squat Cleans

6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here
45#/30#

February 14, 2017

February 14, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Pendlay Row (5 x 5, climbing)

WOD

Metcon (Time)

Helen’s Hefty Sister

3 Rounds:

400 m Run

21 KBS (2/1.5pd)

12 Ring dips

February 13, 2017

February 13, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Overhead Squat (5 x 5, climbing)

WOD

Metabolic Monster (Time)

3 RFT:

75 DU (150 singles)

50 Air Squats

25 Calorie Row

February 11, 2017

February 11, 2017

CrossFit Asheville – CrossFit

WOD

Metcon (Time)

Partner WOD

100 1-Arm DB Snatch (70/50)

100 WB (20/14 to 10/9)

100 Sit-ups

100 OHS (95/65)

Break up reps however, but evenly

February 10, 2017

February 10, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Sumo Good Morning (10, 8, 6, 4)

WOD

Metcon (Time)

21 Front Squats (135/95)

18 Bench Press

9 Rope Climbs

18 Front Squats

15 Bench Press

6 Rope Climbs

15 Front Squats

12 Bench Press

3 Rope Climbs

February 9, 2017

February 9, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Hang Power Snatch (Work to a heavy double)

WOD

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

February 8, 2017

February 8, 2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Squat Clean (2 reps, climbing)

10 min EMOM

WOD

Metcon (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Bar-Facing Burpees

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