Strength/Skill Work:  Split Jerk 5×5 after warm-up (Alternate lead leg!)

WOD

~200m waiter’s walk (M-45lb plate, W-25lbs plate) 2 tire flips 50 feet tire drag (M-45lbs, W-25lbs) 30 box jumps ~150m waiter’s walk 2 tire flips  50 feet tire drag 20 box jumps ~100m waiter’s walk 2 tire flips  50 feet tire drag 10 box jumps

For Time.

The facelift starts today!  Thanks to all that have volunteered time/supplies.  Our space will definitely look [...]]]>

Strength/Skill Work:  Split Jerk 5×5 after warm-up (Alternate lead leg!)

WOD

~200m waiter’s walk (M-45lb plate, W-25lbs plate)
2 tire flips
50 feet tire drag (M-45lbs, W-25lbs)
30 box jumps
~150m waiter’s walk
2 tire flips 
50 feet tire drag
20 box jumps
~100m waiter’s walk
2 tire flips 
50 feet tire drag
10 box jumps

For Time.

The facelift starts today!  Thanks to all that have volunteered time/supplies.  Our space will definitely look different by Monday…hopefully it’s for the better!  Have a great weekend!

Strength/Skill Work  Practice jumping rope

WOD

~200m waiter’s walk (M-45lb plate, W-25lbs plate)

2 tire flips and jump throughs

50 feet tire drag (M-45lbs, W-25lbs)

30 box jumps

~150m waiter’s walk

2 tire flips and jump throughs

50 feet tire drag

20 box jumps

~100m waiter’s walk

2 tire flips and jump throughs

50 feet tire drag

10 box jumps

For time. 

The 2009 CrossFit Games are in full swing this weekend.  Just before [...]]]>

Strength/Skill Work  Practice jumping rope

WOD

~200m waiter’s walk (M-45lb plate, W-25lbs plate)

2 tire flips and jump throughs

50 feet tire drag (M-45lbs, W-25lbs)

30 box jumps

~150m waiter’s walk

2 tire flips and jump throughs

50 feet tire drag

20 box jumps

~100m waiter’s walk

2 tire flips and jump throughs

50 feet tire drag

10 box jumps

For time. 

The 2009 CrossFit Games are in full swing this weekend.  Just before the Affiliate Cup kicked off yesterday morning Dave Castro greeted the 97 teams with a giant sign stating the following:

“Our workouts are competitive events. The strength and value of CrossFit lies entirely within our domination of other athletes. This is a truth derived through competition, not debate.”

We will be looking for athletes to represent CrossFit Asheville at next year’s Affiliate Cup.  Train hard, train smart and you may shock yourself with your own abilities a year from now!   

Follow coverage and read more about the killer WODs and incredible athletes here.   

Lastly, please don’t forget today’s Pot Luck and Work-out at Katie’s house.  Contact Shanna (315) 244-6041 for more information.