CrossFit Asheville

Belated birthday wishes to our very own Coach Randy Kite!!!

Strength/Skill Development 

A. Hang power clean 5, 5, 5, 5. Rest 2 minutes b/w sets

B. Russian box step-ups @ 1010; 8-12/leg x 2 sets.  (hold dumbbells) Rest 45s b/w legs.

WOD

AMRAP in 15 minutes of:

8 hand-release push-ups

12 slammers

20 double unders

Post best HPC x 5, RBxStep-up, total rounds + reps & slammer weight.

Strength/Skill Development  

A1. Sumo deadlift @ 2111; 4-6 x 4 sets

A2. DB Press @ 22×1; 4-6 x 4 sets.

WOD 

400m run

AMRAP in 8 minutes of:

DB power snatch x 8 (4 per arm)

Walking lunge steps w/1 DB held @ side x 16 (8 steps per leg. Switch arms holding weight after first 8 steps)

400m run.

Note SDL & DB Press, Overall time minus 8 minutes & total rounds + reps.

The 8 minute AMRAP portion of this workout was last completed on 110915. 

Thanks to Peter for another unique perspective!

Strength/Skill Development 

Complete 3 rounds of A1/2:

A1. Narrow grip high-pull @ 2111; 6-8 reps

A2. Ring push-ups @ 31×1; 6-8 reps

WOD

Complete 3 rounds of:

60s  max cal row

30s rest

60s max wall ball (20/14lbs, 10′)

30s rest

60s max KBS (62/44lbs)

2 minutes rest

Post total reps with WB #/hgt, KB#.

Strength/Skill Development 

A1. Back squat: 3, 3, 3, 3, 3

A2. Ring row @ 20×3; 4-5 x 5 sets.

WOD

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

For each set complete 4-5 of the following sequences WITHOUT resting the bar on the ground.  Each sequence consists of:

Power clean

Front squat

Push press

Back squat

Push press

If you are able to complete 5 sequences then go up in weight.  If you are unable to complete 5 without resting the bar then go down in weight.  A variation of this workout was last completed on 110430.

Post best BS x 3, Bear complex x ? .

Strength/Skill Development 

A. Hang power snatch: 4-5 x 4 sets. Rest 2 minutes

B. Press @ 22X2; 5-6 x 3. Rest 3 minutes

WOD

Complete 2 rounds of:

2 minutes of:

Renegade row box step-ups (NTE 35/25lbs)

Rest 1 minute

2 minutes of:

DB HPC x 2

DB press x 3

Box jump x 4

Rest 1 minute

Use the same DB weight & box for both sections.

Post HPS, Press and total reps renegade/BSU, total rnds HPC/BJ with DB # & box height.

Ed showing some intensity during Fran!

Strength/Skill Development 

A1. Ring dip @ 30X0; 5-6 reps x 3 sets. (Add weight as able to keep depth, tempo & proper shoulder positions.)

A2. No arm pull row: Max distance in 20s. (Focus on posture & leg drive.)

WOD

For each of the following exercises complete 8 intervals involving: 20 seconds of work followed by ten seconds of rest.

Tabata row

2 minutes rest

Tabata Burpee

2 minutes rest

Tabata anchored sit-ups

2 minutes rest

Tabata squat

Score is LOWEST score for each of the 4 exercises.  (Note calories on the rower.)

Nothing like some CrossFit for family bonding!

Strength/Skill Development 

A. Barbell front rack reverse lunge @ 2011; 7-9/leg. Rest 60s b/w legs x 3 sets.

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Power cleans (Use 70-80% of a multi-rep max NTE 155/105lbs. )

Pull-ups

Kettlebell swings (1/1.5 pood)

This was the final workout of the 2009 NE Regional.  You can view men’s results and women’s results.  

Strength/Skill Development 

Thruster: 5, 5, 5, 3, 3, 3, 1, 1. Rest 2-3 min b/w sets.  Work on mobility during this time!

WOD

1 Power snatch + 5 OHS

2 Power snatch + 4 OHS

3 Power snatch +3 OHS

4 Power snatch + 2 OHS

5 Power snatch + 1 OHS

4 Power snatch + 2 OHS

3 Power snatch +3 OHS

2 Power snatch + 4 OHS

1 Power snatch + 5 OHS

For time.

Use ~70-80% of either a OHS multi-rep max–OR– max power snatch not to exceed 115/75lbs.  Be sure to base your percentage off the lower of the two lifts.

This workout was last completed on 110105. 

Strength/Skill Development 

Complete 4 Rounds of A1/2:

A1. Deadlifts @ 1010; 4-6 reps

A2. Front Leaning Rest on rings : 30-45s.  (Emphasize shoulder protraction throughout.)

B. Sandbag walking lunge: 20 steps (10/leg) x 2 sets.  Rest 60s b/w sets.

WOD

Complete the following for time:

30 Box jumps (24/20″)

25 Inverse burpees

20 Box jumps

15 Inverse burpees

10 Box jumps

5 Inverse burpees

As you may know, HeartStrings is a fun, physical fundraiser benefitting the Western Carolina Medical Society’s Project Access program.

Project Access is a program that provides free healthcare via physician volunteers to low income, uninsured residents of Buncombe County.

The 10^th Annual HeartStrings event is taking place on Sunday, February 12 from 12pm-6pm at the Asheville Mall.  The goal for the event is to raise $50,000 for Project Access—in particular for needed medications and durable medical equipment.  Every little bit each of you may be willing to offer will help!

CrossFit Asheville will be organizing a team!  If you are interested in being our team captain please email ShannaDuvall@Gmail.com.

Registration fee is $30 per person. Everyone on the team must register online. We hope each team member will be able to fundraise above and beyond that initial fee. (Fundraising goal for each individual is $200.) There are GREAT incentive prizes and a free post party at Barleys Taproom two weeks after the event.

As we did in 2010 CrossFit Asheville will be providing the CrossFit portion of this year’s event.  Other events include Zumba, Walking or ChiWalking.

We hope that you will come out and show your support or sponsor one of CFA’s team members!

Please stay tuned for further details.

Thank you!