|
||||||
 
 |
CFA will run another obstacle course before the end of the year! Strength/Skill Work: Push-press WOD 21 front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs. This work-out should completed with a load 20-30% heavier than at which you would [...] Strength/Skill Work: Push Press WOD For the clean and jerk use 70% of today’s push press weight not to exceed 135lbs/95lbs. Compare [...] Strength/Skill Work: Push press WOD 21-15-9 Overhead squats Burpees For time. Use 50-60% of your max OHS weight not to exceed 95/65lbs. ***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th. Not to worry supplemental work-outs for at home fun will [...] Happy Birthday Robert! Strength/Skill Work: Push-press Strength/Skill Work Push Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Max rep thrusters for 90 seconds 60 seconds rest Max rep pull-ups for 90 seconds 60 seconds rest Max rep thrusters for 60 seconds 60 seconds rest Max rep pull-ups for 60 [...] Strength/Skill Work Single support deadlift: find a bilateral 5 rep max WOD “Double-up” 20-15-10-5
5-10-15-20 For time. This WOD was first completed on 090528. If you did the workout that day check your notebook and use the same load for push press [...] Congrats to David Hughes for achieving his 100lb bilateral barbell TGU! WOD: In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds. 1. Tire flip 2. Dumbbell Power Clean (M-35lbs, W-25lbs) 3. Burpee Box Hurdle (M-20″, W-18″) 4. Push Press [...] |
 
 |
||||
|
Copyright © 2012 CrossFit Asheville - All Rights Reserved |
||||||
