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 [...]]]>

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.

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 [...]]]>

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.  

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 [...]]]>  

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.

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 [...]]]>

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.

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 [...]]]>

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.

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 [...]]]> 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.

A big congrats to Casey Greenwalt Regional Champion in the 800m! She’ll be running the open 800m and a leg on her team’s 4x800m & 4x400m relays at the State Championships in Greensboro this coming Saturday. Check out her intelligently run race….you’ll see her holding strong in second until the final 150m when she surges [...]]]>

A big congrats to Casey Greenwalt Regional Champion in the 800m! She’ll be running the open 800m and a leg on her team’s 4x800m & 4x400m relays at the State Championships in Greensboro this coming Saturday.
Check out her intelligently run race….you’ll see her holding strong in second until the final 150m when she surges into the lead.   She may have the quickest moving feet in the field and has learned how to gradually increase the intensity of her intervals to put herself in position to finish strong at the end of the race.  We’re proud of you Casey!  Congrats and all the best going forward!

Warm-up

AMRAC in 8 minutes w/8-12:

Snatch press-unders

Pull-ups

Goblet squat

NTE 3 Rounds

Strength/Skill Development

A. Back squat: 12 minutes to build to tough double

B. High hang power snatch: 8 minutes to build in weight with 2-3 reps per set.

Partner WOD

Complete 4 sets of the following:
P1: 5 TnG hang power snatch (~80-90% of best high hang power snatch x 3)

P2: AMRAP burpee box jumps (NTE 24/20″)

Switch tasks then P1&P2 run 400m together before starting the next set.

Post best BS x2, High hang power snatch x 2+, Overall time with total burpee box jumps completed as team.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by [...]]]>

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Warm-up

AMRAC in 10 minutes w/7-10:

G’mornings

Pull-up

DB squat clean

H/R push-ups

NTE 3 rounds

Strength/Skill Development 

Spend 10-15 minutes practicing movements for workout.

WOD 

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups (Sub ring-rows or jumping pull-ups)
30 One-legged squats (Sub high RBSU)
20 Kettlebell swings, (NTE 1.5 pood)
10 Handstand push-ups (Sub inverted or H/R push-ups)
Then,
Run 800 meters

for time.

Individuals may take this on solo or partner up to break up the reps.  If you do partner…partners may divide the reps as desired, but may not partition the run portion.  Work together throughout both 800m runs.

Post overall time, KB load and any modifications.