Thanks to Greg from CrossFit Seattle for your visit and hard work! We hope to see you back in AVL again soon!
Strength/Skill Work: Overhead squat
WOD
21-15-9
Deadlifts (Use 70% of deadlift 5RM not to exceed [...]
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Strength/Skill Work: Overhead squat WOD “Grace” 30 reps of clean and jerk for time. Use 65-70% of your max jerk not to exceed 135/95lbs. Believe it or not it has already been 6 weeks since we have seen Grace. If your previous time was under 5 minutes it is time to go up in weight! Last performed [...] Strength/Skill Work: Overhead squat WOD “Fran” 21-15-9 Thrusters Pull-ups For time. Use ~70% of your max thruster weight not to [...] Strength/Skill Work Overhead Squat: Find your 5, 3, or 1 rep max depending on what you last completed. WOD Three rounds for time of: 400m run 21 kettlebell swings (1.5 pood, 1 pood) 12 pull-ups **Reminder: CFA will be closed for Labor Day Weekend beginning with Friday evening classes (so closing after open gym at 1:00pm) and reopening Tuesday morning with the [...] CrossFit and ICE Strength/Skill Work Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed. First time? Begin with a 5 rep max. WOD “Nancy” 5 rounds of 400m run 15 overhead squats For time. Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. [...]
CrossFit Strength/Skill Work Overhead squat: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD With a continuously running clock do one Power Clean and Jerk the first minute, Power Clean and Jerks the [...] |
 
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