CrossFit Asheville » pistols

091208 Tuesday “The Chief”

Shanna — Tue, 08 Dec 2009 11:29:33 +0000

Strength/Skill Work Pistols: Work towards max depth while performing 5 reps per leg

WOD

AMRAP in 3 minutes of:

3 Power Cleans (Use 70% max power clean not to exceed 135/95lbs)

6 push-ups

9 squats

1 minute rest between rounds.

Complete 5 total rounds.

Those competing in the Carolina Fitness Challenge or new to our group classes are advised to complete 3 total rounds.

Please note:CrossFit Asheville will be closed for class this Saturday, December 12th due to CFA’s participation in the Carolina Fitness Challenge at CrossFit Durham on Saturday.

090924 Thursday “Dawn of the Dead”

Shanna — Thu, 24 Sep 2009 11:17:45 +0000

Strength/Skill Work: Pistols (one-legged squats)

WOD

As many rounds as possible in 15 minutes of:

10 deadlifts (185/115lbs or ~50% DL 1RM)

400m run

090818 Tuesday “Brutal”

Shanna — Tue, 18 Aug 2009 02:38:58 +0000

Strength/Skill Work Pistols: Work on improving the range of a proper one-legged squat.

WOD

~600m run (1 block around building)

20 overhead squats (M-95lbs, W-65lbs)

35 double-unders (105 singles if unable to do DUs)

20 push-press (M-95lbs, W-65lbs)

35 push-ups

20 thrusters (M-95lbs, W-65lbs)

600m run

For time.

090718 Saturday “Ladies Choice”

Shanna — Sat, 18 Jul 2009 03:03:17 +0000

Big Momma takes flight!

Strength/Skill Work Pistols: Practice your one-legged squats. How low can you go to a stack of weights? All the way down and up on both legs? Then, how much weight can you hold against your chest or overhead and repeat all the way down and all the way up?

WOD

Choice of:

“Cindy”

As many rounds as possible in 20 minutes of:

5 pullups

10 pushups

15 squats

“Mary”

As many rounds as possible in 20 minutes of:

5 Handstand pushups

10 pistols (5 per leg)

15 pullups

090625 Thursday “Walk Hard”

Shanna — Thu, 25 Jun 2009 10:59:25 +0000

Strength/Skill Work: Rope Climb & Pistol (one-legged squat) practice

WOD:

1 L-sits for time

followed by:

50 feet walking lunge

21 burpees

30 squats

For time.

Work in groups of 2-3 for the WOD as groups finished the L-sits.