August 6, 2016

August 6, 2016

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Push-ups

9 PVC OHS

WOD

Metcon (Time)

With a partner complete:

Row (600 m/500 m)

immediately into…

200 DU (100 per person)

150 Box Jump Overs (24/20)

125 Kettlebell Swings (53/35)

100 Burpees

immediately into…

Row (600 m/500 m)
With the exception of the DU’s, the work can be split between partners however you choose.

August 5, 2016

August 5, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row

3 Strict Pull-Ups

6 Push-ups

9 T2B

Strength/Skill Development

Stone to Shoulder (5 x 6 climbing)

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

WOD

Metcon (Time)

75 Toes to Bar

75 Push Press (95/65)

NOTE: Every time you break on any movement perform 5 Burpees

15 min time cap

August 4, 2016

August 4, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

200 m Run

3 Strict Pull-ups

6 Air squats

9 V- ups/GHD

Strength/Skill Development

Clean (10 min EMOM–2 Squat Cleans)

or 1 power clean + FS

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

August 3, 2016

August 3, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

200 m Run

3 Strict pull-ups

6 Push-ups

9 Supermans/ Hip extensions

Strength/Skill Development

Weighted Pull-ups ( 5 sets of 2 – 5 reps)

WOD

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
25 minute time cap

Women 155# DL

August 2, 2016

August 2, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict pull-ups

6 Air squats

9 Sit-ups

Strength/Skill Development

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

WOD

Metcon (AMRAP – Reps)

22 minute EMOM

Odd: 6 Man makers (45/35)

Even: 30 s Tire flips
Score is the # of tire flips completed.

August 1, 2016

August 1, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict pull-ups

6 Push-ups

9 PVC OHS

Strength/Skill Development

Squat Snatch (10 min to heavy double)

Can be power snatch + OHS

WOD

Metcon (Time)

30 Toes to Bar

400 m Run

10 Squat Snatches (115/80)

400 m Run

10 Squat Snatches (115/80)

400 m Run

30 Toes to Bar

July 30, 2016

July 30, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Joshie (Time)

3 Rounds for time of:

21 Dumbbell Snatch Right Arm, 40#

21 L-Sit Pull-ups

21 Dumbbell Snatch Left Arm, 40#

21 L-Sit Pull-ups

*Squat, Not Power Snatches*
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
To learn more about Joshie click here
30# DB for women

July 29, 2016

July 29, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

20 cal AD

3 Strict pull-ups

6 Push-ups

9 Sit-ups

Strength/Skill Development

Jerk (3-3-3-3-3-3)

Push or split.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

400 m Row

10 FS (185/125)

20 T2B

July 28, 2016

July 28, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

10 Sit-ups

10 Push-ups

20 Supermans

30 DU

Strength/Skill Development

Deadlift (5-5-3-3-3-1-1-1-1 climbing)

WOD

Metcon (Time)

700 m Run

Then,

5 Rounds:

15 Box Jumps (24/20)

20 Sit-ups

10 C2B Pull-ups

with EMOM of 5 Burpees
Time recorded is the time to run and the 5 rounds.

July 27, 2016

July 27, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

5 Strict pull-ups

20 GHD

200 m row

Strength/Skill Development

Hang Clean (5-5-3-3-3-1-1-1-1 climbing)

Power and/or squat

WOD

Metcon (Weight)

EMOM x 21:

Min 1: 50 DU

Min 2: 10 HSPU

Min 3: 5 Power cleans (155/105)
Rx+ = Unbroken

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