CrossFit Asheville

130522 Wednesday “Elizabeth”

Shanna — Tue, 21 May 2013 23:35:16 +0000

Troy sporting CFA in PA. We miss you in AVL Troy!

Warm-up

AMRAC in 10 minutes with 8-12:

Thruster

Pull-up

Hollow rocks

H/R push-up

NTE 3 Rounds.

Strength/Skill Development

Complete 3 sets of:

A1. DB Lunge squat or split squat @ 2011; 8-12/leg
A2. Weighted Dip x 1-3
A3. Hip extension @ 1012; 6-10 -add load as able

WOD

“Elizabeth”

21-15-9
Clean (Power clean unless you need to squat. Use 60-70% of a multi-rep max NTE 135/95lbs)
Ring dips/bar dips or H/R push-ups

for time.

Post best DB LS or SS reps/load, Dip load (Note as -lbs w/Gravitron & +lbs if you add load to BW)/ Time, Load, Modifications.

130521 Tuesday

Shanna — Tue, 21 May 2013 07:53:53 +0000

Congrats to Casey taking All-State Honors with 4th in the State as a junior!

Warm-up

AMRAC in 12 minutes with 7-12 reps of:

Goblet squats

BTNP

T2B

SA DB OHS

NTE 3 Rounds.

Strength/Skill Development

Thruster: 3, 2, 1, 3, 2, 1. Rest 2 minutes.

WOD

Complete 4 rounds of:

DB snatch x 12 alternating arm

Plank burpee x 8

Run 200m

for time.

Post best thruster x 3/2/1, overall time with DB load.

130520 Monday

Shanna — Sun, 19 May 2013 23:43:11 +0000

Warm-up

AMRAC in 8 minutes with 6-10:

DB single leg Romanian DL

BB row

Dip

K2E

NTE 2 rounds.

Strength/Skill Development

Complete 5 sets of A1/2:

A1. Deadlift @ 22×1; 3-6 reps

A2. Single arm DB Press @ 21×1; 3-6/arm

WOD

AMRAP in 8 minutes of:

Goblet squat x 8 (NTE 2/1.5 pd)
Russian KBS x 12
Lateral jump over KB x 24

Post best DL x 3+, SA DB Press x 3+/arm, total reps with KB load.

POSE Running Seminar @ CF Pisgah TODAY!

Shanna — Sat, 18 May 2013 12:15:07 +0000

CF Pisgah hosting a free POSE running seminar today (Saturday May 18) from 2-5 PM, led by Thomas Minton of Free Fall Fitness. All are welcome to attend, we have plenty of spots left. Just email ben@crossfitpisgah.com or FB message me to save a spot. Have a great weekend!

130518 Saturday

Shanna — Fri, 17 May 2013 23:23:19 +0000

Warm-up

AMRAC in 10 min:

Wall ball x 15-20

Manmakers x3-5

Toes to rings x 7-10

Strength/Skill Development

A1. Back squat @ 20X3; x 3-5 x 5 sets

A2. Single arm DB high pull @ 20×1; 5-8/arm x 4 sets.

WOD

Complete two rotations of the following for total reps:

2 minutes: double unders
2 minutes: walking lunge steps
2 minutes: manmakers (NTE 30/20lbs)

2 minutes rest b/w rotations

Post best back squat x 3+, SA DB HP x 6+ and total reps with DB load and any modifications.

130517 Friday “Cleaning Cindy”

Shanna — Fri, 17 May 2013 00:08:19 +0000

Warm-up

AMRAC in 12 minutes with 7-10:

OHS

Pull-up

KB juggling practice 60s

Ring push-up

NTE 3 Rounds

Strength/Skill Development

Power clean: 1.1.1 x 5. Rest 10 seconds between singles. Rest 2 minutes b/w sets.

WOD

9 power cleans (Use 60-70% of today’s best)

3 rounds of Cindy*

6 power cleans

2 rounds of Cindy

3 power cleans

1 round of Cindy

For time.

*Cindy is a CrossFit work-out where one round is equal to 5 pull-ups, 10 push-ups and 15 squats.

This WOD was last completed on 090824.

130516 Thursday

Shanna — Thu, 16 May 2013 09:01:20 +0000

Warm-up

AMRAC in 10minutes with 6-10:

Goblet squats

Strict C2B

Hollow rocks

Burpees to 1 ft reach OH

NTE 3 rounds.

Strength/Skill Development

A1. Front squat 8, 6, 4, 2, 2

A2. Options of Strict pull-up progression, Kip swing progression practice or Bar muscle-up AMRAP-1 x 4 sets

Rest 2 minutes for mobility work with emphasis on T-spine/shoulders.

WOD

Complete 3 rounds of:

10 Deadlifts (Use ~70-80% of today’s best FS x 2 NTE 185/115lbs)

16 lateral box jump over

200m Sandbag shuttle run (turns at every 50m)

for time.

Post best FS x 2, notes on bar MU/kip swings and overall time with load/box height.

130515 Wednesday

Shanna — Wed, 15 May 2013 08:20:52 +0000

Warm-up

AMRAC in 15 minutes with 8-12:

NGHP

Bear crawl (30m)

DB Thruster

T2B

NTE 3 Rounds.

Strength/Skill Development

A1. Shoulder Press x 2-3 + Push-press x 4-5 for 4 sets.

A2. DB Russian BSU x 12-15/leg x 3 sets.

WOD

AMRAP in 7 minutes of:

Ascending ladder 3, 6, 9, 12…

DB Thruster (NTE 45/35lbs)

Toes to bar

Post overhead complex with noted reps of each, DB RBSU with box & DB load, total reps with DB load & and modifications.

130514 Tuesday

Shanna — Tue, 14 May 2013 08:26:16 +0000

Perhaps the baby bump helps Carly find her balance in the bottom of this lovely OHS.

Warm-up

AMRAC in 12 minutes:

TnG Squat clean x 6-8

H/R push-ups x 8-12

Wide-grip pull-up x 6-8

RKBS x 10-15

NTE 3 rounds.

Strength/Skill Development

Complete 3 sets of:

A1. Romanian deadlift @ 2011; 6-8
A2 Bar Dip x 4-6 (Utilize gravitron or add load as able)

WOD

EMOM for 15 minutes

Minute 1: TnG Squat clean x 4 (Use 60-70% of a multi-rep max)

Minute 2: Slammer x 8

Minute 3: Row for max calories in 30 seconds

Post best RDL x 8, dip x 6, total calories on row.

Chamber Challenge 5k is Open!

Carly Albee — Mon, 13 May 2013 18:46:09 +0000

Registration is open for the Chamber Challenge 5K, a team-based race designed to promote community wellness through friendly competition between businesses. Historically, CrossFit Asheville has had stellar representation in this race.

Race Date: June 7, 2013 @ 4:30pm

Early bird registration through May 18th: $100 team/$30 individual
After May 18th: $120 team/$35 individual

Awards will be given to the top three teams for Men’s, Women’s and Co-ed categories as well as to the top three male and female finishers. Awards will also be given for the following age groups: 14 and under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59 and 60+.

If you are looking for a team (of four) to join, sign up at the front desk of CFA. If you have a team of four, sign up at the Chamber Challenge website.