• Saturday August 22, 2015

    Saturday August 22, 2015

       GOAT Work Spend 10 minutes working on your goat! Partner WOD 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner […]

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  • Friday August 21, 2015

    Friday August 21, 2015

       Strength/Skill Development Hang Clean (2, 2, 2, 2, 2, 2) WOD Metcon (Time) For time: 1400m Run 100 Squats 80 Sit ups 60 push ups 40 Pull ups

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  • Thursday August 20, 2015

    Thursday August 20, 2015

       Strength/Skill Development 3 Push Press + 1 Jerk (Work up to a heavy complex in 3 sets) then drop back down to 90% and do 2 more WOD Metcon (Time) 3 RFT: 400m Run 21 Burpees Cash-out Metcon (No Measure) 4 Rounds Not For Time: 15-20s L- sit 25 sit ups 25 flutter kicks […]

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  • Wednesday August 19, 2015

    Wednesday August 19, 2015

         Strength/Skill Development Squat Pause Snatch (See below) Snatch with a 2 second pause in the bottom 3 x 3 @ 65% 2 x 2 @ 70% 1 x 1 @ 75% 2 x 2 @ 70% 3 x 3 @ 65% Partner WOD Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP […]

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  • Tuesday August 18, 2015

    Tuesday August 18, 2015

    CrossFit Asheville – CrossFit Strength Development A1: Front Squat (10, 8, 6, 4, 2) A2: Handstand Walk (20′ x 3, or practice HS holds) WOD Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday […]

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  • Monday August 17, 2015

    Monday August 17, 2015

       Strength/Skill Development A1: Deadlift (5, 3, 1, 5, 3, 1) A2: Weighted Ring Dip (5, 3, 1, 5, 3, 1) WOD Metcon (Time) 3 Rounds for time: 50 Double Unders 25 Toes to Bar 10 Clean and Jerks (135/95)

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  • Saturday August 15, 2015

    Saturday August 15, 2015

       WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400m On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians […]

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  • Friday August 14, 2015

    Friday August 14, 2015

       Strength/Skill Development Squat Snatch (See below) 3×3 at 60% 2×2 at 65% 1×1 at 70% 2×2 at 65% Work on speed under the bar, and positions WOD Metcon (Time) Row 2000 Meters 30 Power Cleans (175/125) (heavy, 70-75%) 60 Wall Balls (20/14 to 10′)

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