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 Color coordinated! Strength/Skill Development A1. Deadlift 6, 4, 2, 6, 4, 2 A2. FLR on rings: Accumulate 40-60s x 5 sets. WOD AMRAP in 15 minutes of: 200m run 6 hand-release push-ups 8 goblet squats (53/35lbs) 12 steps single KB front rack walking lunge (switch arms after 6 steps) Post best DLx2, total rounds + any partial with KB weight. 100 VOLUNTEERS Needed for May 19th!!!! This year we need 100 volunteers to support the Music and Arts Festival on May 19th. We’re growing dramatically in popularity and reputation. More vendors! More food! More music! Being great takes more volunteers. Volunteering for a short 2-3 hour shift you will be part of the equation for our success (plus you get a t-shirt!). You can see “Roles & Responsibilities” descriptions for festival volunteer positions by going to montfordfestival.org. Signupgenius.com We have made it easier to help. Simply go to:
This website allows volunteers to see all the time slots during the day and the various roles we need for volunteers. You can simply log on, put in your desired time and role and signupgenius.com will send you reminder notices. Please allow us some flexibility. For example, all volunteers cannot do Barricade duty from 10-12:30! Sign up for your preferred role and time. Let us shift things a bit if we need to. We are working to not be “manual” with 100 folks needed. If however you are not an internet person (then how are you viewing this on listserve?!?) you can contact Karen Kellow (828-225-3905). Please leave your name, cell number, preferred role, shift time plus your t-shirt size. Short Volunteer Training – get your t-shirts & name badges early We are asking volunteers to attend a one hour training session. Two sessions will be held at the Montford Community Center.
One of the many things I love about Montford – we step to the plate and help others when asked. So I offer my thanks in advance. Karen Kellow 225.3905
Strength/Skill Development DB Split squat (or lunge squat) @ 3011; 6-8/leg x 3 sets. Rest 60s b/w legs
WOD AMRAP in 8 minutes of: Push-press x 8 (60-70% of a multi-rep max NTE 75/55lbs) KBS x 16 (NTE 1.5/1 pood) Rest 4 minutes AMRAP in 8 minutes of: Pull-ups x 8 Box jumps x 16 (NTE 20/16″) Post best SS/LS load, rounds+reps for each couplet with PP/KBS loads.
Join us THIS Monday, May 7th 2012 to help Bob Weeks of fix4theday.com kick off his Run Across North Carolina to raise funds and awareness for the Wounded Warrior Project. To support Bob’s efforts CrossFit Asheville will host a community event beginning with a Hero WOD at 6:30pm. Donations will be accepted at the event.
Strength/Skill Development A1. 1 1/4 back squat @ 40×1. 6, 6, 4, 4, 2 reps. A2. Bent arm hang: accumulate 40-50% of your max x 4 sets. Rest 2 minutes. WOD Complete 6 rounds of: Ring dip x 4 Virtual shoveling x 10 (alternate sides per round) Farmer’s carry x 60m for time. Virtual shoveling must tap both sides of the box/cone per rep. Post best BS x 2, overall time & load for “shovel” & Farmer’s carry.
Kate snatched 130lbs in event 5 to put her into 14th overall and make the cut for the top 18 into the final! This is Kate’s 7th muscle up of the first round of the final! As you will see she was all smiles! Well deserved after finishing 46th in the Open. Congrats Kate! Strength/Skill Development Complete 3 rounds of A1/2: A1. Sumo deadlift @ 22×2; 6-8 A2. DB Press @ 22×2; 6-8 Rest 2 minutes. B. DB alternating reverse lunge @ 2011; 10-12/leg x 2 sets. Rest 2 minutes b/w sets. WOD Complete 5 rounds of: 5 power clean (70% multi-rep max NTE 135/95lbs) 12 burpees for time. Post SDL, DBP & overall time with weight.
Strength/Skill Development Dumbbell single leg RDL @ 3011; 6-8/leg x 3 sets. Rest 60s b/w legs. or if you have not attended class this week: Strength Testing A. 1 attempt max rep deadhang supinated grip chin ups @ 3010 B. 1 attempt max rep strict bar dips @ 3010 C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps. WOD 10 Barbell bear complexes (50-60% of a multi-rep push press/jerk NTE 95/65lbs) 20 pull-ups 8 Barbell bear complexes 16 pull ups 6 Barbell bear complexes 12 pull-ups 4 Barbell bear complexes 8 Pull-ups for time. Post best DB RDL, overall time & load.
Strength/Skill Development Following warm up complete 3 sets of the following complex: Power clean+Hang squat clean+ 3 front squats. Rest 2 minutes b/w sets. Increase weight as able each set. Or if you have not been in class this week: Strength Testing A. 1 attempt max rep deadhang supinated grip chin ups @ 3010 B. 1 attempt max rep strict bar dips @ 3010 C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps. WOD Complete TWO rotations of the following with the goal of completing more work at each station the second time through the rotation. AMRAP in 2 min @ 80-90% of: Squat snatch x 5 (NTE 75/45lbs) Ring row x 10 Within a 2 minute period complete 1 minute of rowing at conversation pace. AMRAP in 2 min @ 80-90% of: Toes to bar x 5 Box jump x 10 (NTE 20/16″ work rebound off ground) Within a 2 minute period complete a 200m run at conversation pace. AMRAP in 2 min @ 80-90% of: KB sumo deadlift high pull x 10 (NTE 1.5/1 pood) Bear crawl 60 ft (30′ forwards, 30′ backwards. Every 30′ counts as 1 point) Within a 2 min period complete 1 minute of jump rope practice. Note best weight for Pwr clean/FS combo and total reps/points in each of the three 2 min AMRAPs for the recorded as Rnd1/Rnd 2. |
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