CrossFit Asheville

Strength/Skill Work:Deadlift
WOD
5 rounds of:
30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs)
30 seconds max rep kettlebell swings (1.5/1 pood)
1 minute rest
Holiday Hours:
We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule.
New Years’ Eve will be similar [...]

 
Strength/Skill Work: Hang Power Clean
WOD
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Kettlebell swings (1.5/1 pood)
Box jumps (24″/20″)
For time.

Strength/Skill Work:  Hang Power Clean
WOD
As many rounds as possible in 15 minutes of:
Ring dips 7 reps
One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs)
Ball slam 15 reps

Strength/Skill Work:  Hang Power Clean
WOD
There are two variations of today’s work-out.  Which version you do will depend on your skill level with the overhead squat.  Some do not have the shoulder/hip flexibility in the OHS to get the intended stimulus from this work-out.  Ultimately the coaches will tell you which work-out to use.  For those that do [...]

08/25/2009 RouteFind more Runs in Asheville, North Carolina
 
Strength/Skill Work   Hang Power Clean: Heavy single. 
WOD
3 loops of the above route or…
Mile Run
For Time
Rain or shine bring your running shoes and get excited to run a fast mile!

Strength/Skill Work Burgener warm-up and push jerk review
WOD
Complete 5 rounds of the following for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Men-135lbs, Ladies-95lbs
ICE Training
Strength/Skill Work  Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90%
WOD  See above only Men-155lbs, Ladies-105lbs

Strength/Skill Work: Burgener Clean Progression
WOD:
Complete as many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High-pull
Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out at 65lbs.