CrossFit Asheville » push press

091222 Tuesday “Franzilla”

Shanna — Tue, 22 Dec 2009 11:17:57 +0000

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 perform the benchmark WOD Fran.

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 as far as open until 1:00pm. New Year’s Day we will open for a WOD with a Paleo Potluck Brunch Kick-off to follow. Details to come.

091103 Tuesday “A Moment in Time”

Randy — Tue, 03 Nov 2009 10:50:15 +0000

Strength/Skill Work: Push Press

WOD
In 3 minutes complete the following:
400m run
Immediately followed by max rep clean and jerks
1 minute rest.
Repeat for 5 total rounds.

For the clean and jerk use 70% of today’s push press weight not to exceed 135lbs/95lbs.

Compare to 090914

091021 Wednesday “Jeremy”

Shanna — Wed, 21 Oct 2009 01:30:30 +0000

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 be posted. ***

090922 Tuesday “Lordy, lordy…”

Shanna — Tue, 22 Sep 2009 00:09:31 +0000

Happy Birthday Robert!

Strength/Skill Work: Push-press

WOD

40 double unders (120 singles jumps)

40 push-ups

40 box jumps

40 push press (50-60% of today’s max)

40 power cleans (same as push-press)

For time.

090828 Friday “Our Lady Micah”

Shanna — Fri, 28 Aug 2009 09:20:15 +0000

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 seconds

60 seconds rest

Max rep thrusters for 30 seconds

60 seconds rest

Max rep pull-ups for 30 seconds

Use your “Fran” weight or see a coach for what weight to use. Post total thrusters and total pull-ups and weight to performance board.

090707 Tuesday “Double-up”

Shanna — Tue, 07 Jul 2009 00:21:34 +0000

Strength/Skill Work Single support deadlift: find a bilateral 5 rep max

WOD

“Double-up”

20-15-10-5
Push-press (M-95lbs, W-65lbs)
Box jumps (M-24″, W-20″)

5-10-15-20
PVC Overhead squats
Candlestick to tuck jump

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 whenever possible.

090618 Thursday “In The Fight”

Shanna — Thu, 18 Jun 2009 10:23:19 +0000

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 (M-75lbs, W-55lbs)

5. Kettlebell swing (M-1.5 pood, W-1 pood)

The clock does not reset or stop between exercises. On call of “rotate” move to next station immediately for good score. One point is given for each rep. Post total score and loads to comments.