WOD

200m run

10 shoulder press @ 65% 1RM not to exceed 95/65

200m run

20 push-press

200m run

30 push-jerks

200m run

For time.

Last completed on 090106.

Katie pulling her way toward a 5th place finish in the first two events and earning a regional qualifying spot at this past weekend's NC/SC sectional!

Strength/Skill Work: Push Jerk

WOD

In 3 minutes complete the following:

400m run

Immediately followed by max rep clean and jerks

1 minute rest.

Repeat for 3 total rounds.

For the clean and jerk use 75% of today’s push jerk weight not to exceed 135lbs/95lbs.

WOD

21-18-15-12-9-6-3

3-6-9-12-15-18-21

Kettlebell swings

Box Jumps

For Time

(To clarify, top row of numbers refers to KBS, bottom list to box jumps.  Alternate b/w the two exercises starting with 21 KBS/3 Bx Jmps and ending with 3 KBS and 21 Box Jumps.)

Sarah Dunsmore judging Corey's Kettlebell snatches at the NC/SC sectional.

Rest Day

See complete results from this weekend’s NC/SC CrossFit Sectionals here.

Strength/Skill Work   Sprint drills warm-up and mobility work (as we do in class) followed by the following:

400m run for time

400m run for time turning around every 25 meters

300m run for time

300m run for time turning around every 25 meters

200m run for time

200m run for time turning around every 25 meters

100m run for time

100m run for time turning around every 25 meters

(No sandbags required!)

WOD

Tabata squats

Tabata is the 4 minute interval consisting of:

Perform as many squats as possible for 20 seconds

rest 10 seconds

Repeat for 8 total round. 

Post your run times, total squats and lowest round of squats.

Find a track, stop watch and have fun!

Strength/Skill Work Pistols: 5×5 (per leg), GHD Sit-ups 5×10

WOD

3 Rounds of:

10 Deadlifts

50 Double unders (Sub 150 single unders IF you are unable to do double unders)

For time.

Use 80% of your DL 5RM not to exceed 275/185lbs.

Reminder: TODAY is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your everyday life!

Also, classes are cancelled this Saturday due to CFA’s participation in the CrossFit Sectionals.   We have added a 4:30pm class for today.  Contact Shanna if you would like to attend.  There will also be a DIY WOD posted for Saturday.

Kimberly hitting triple extension in her hang power clean!

Strength/Skill Work: Spend 15 minutes working towards a max effort Turkish Get-up

WOD

AMRAP in 3 minutes of:

10 Ring Push-ups

8 Hang Power Cleans

6 Push-press

1 minutes rest b/w rounds

Complete 5 total rounds. Pick up where you left off at the end of each round.

Use 70% of your push-press 5RM not to exceed 135/95lbs.  Post total rounds plus additional reps. (Yes, we did 3 rounds on 100113.)

Reminder: Tomorrow is our first Friday for Project Red Shirt! Please remember to wear red to the gym and in your everyday life!

Also, classes are cancelled this Saturday due to CFA’s participation in the CrossFit Sectionals.   We have added a 4:30pm class for this Friday.  Contact Shanna if you would like to attend.  There will also be a DIY WOD posted for Saturday.

Complete 5 sets of the bear complex resting 3 minutes between sets:

For each set complete 7 of the following sequences WITHOUT RESTING THE BAR ON THE GROUND!!!

Power clean

Front squat

Push press

Back squat

Push press

Work to add weight during each of the five sets.

Immediately following the 1st, 3rd and 5th set complete max rep pull-ups (without ripping your hands!!!).  Post heaviest weight completed for 7 sequences and total pull-ups.

If time remains end top it all off with tabata box jump or 500m row for time if you did the tabata box jumps at Saturday’s class.

Also, the work-outs for this weekend’s NC/SC Sectional have been posted.

(Sorry for the late post…the internet was down in the gym today.)

Karl repping out Toes 2 Bar at the Carolina Fitness Challenge.

The qualifiers to determine who will compete at the 2010 International CrossFit Games are underway.  This coming Saturday and Sunday (March 6th/7th) CrossFit Asheville will have 7 athletes competing at the North Carolina/South Carolina Sectional in Fort Mill, SC.  Find more information here.

As a result, classes for Saturday morning classes will be canceled.   To try and accommodate more individuals this week we will be adding one class from 4:30-5:30pm for this week only.  Please contact Shanna (ShannaDuvall@gmail.com or 315-244-5571) if you would like to participate in this class.

Otherwise, I will post a DIY WOD options (probably indoor/outdoor) for Saturday.

Strength/Skill Work: Deadlift

Partner WOD

Max Pull Ups

160ft walking lunge

Max Burpees

160ft walking lunge

Max Thrusters  (Use 70% of 5 rep max thruster not to exceed 95/65lbs)

160ft walking lunge

While one partner is lunging the other is doing PU, Burpees, or Thrusters.  Each partner completes the PUs before moving onto the burpees and each completes burpees before moving onto thrusters.

Score = Seconds – Total Reps (walking lunge steps do not count towards rep count!)