CrossFit Asheville » thrusters

091110 Tuesday “Siete”

Shanna — Tue, 10 Nov 2009 11:09:30 +0000

Strength/Skill Work: Thrusters

WOD

7 rounds of

7 ring dips

7 burpees

For time.

091022 Thursday “Daniel”

Shanna — Thu, 22 Oct 2009 09:29:29 +0000

Happy Birthday Daniel and congrats on all the progress you've made in 8 months!

Strength/Skill Work: Power Snatch

WOD

“Daniel”

50 pull-ups

400m run

21 thrusters (95lbs)

800m run

21 thrusters (95lbs)

400m run

50 pull-ups

For time.

“Daniel” is a CrossFit Hero WOD in dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Iraq June 8th, 2006.

Today is Daniel Smith’s birthday and he requested that we honor the hero “Daniel” today.

CrossFit Asheville will complete “Danny” with the following guidelines:

“Danny”

Max pull-ups in 2 minutes not to exceed 50

400m or 200m run

21 thrusters at 50-60% max thruster weight

800m or 600m run

21 thrusters at 50-60% max thruster weight

400m or 200m run

Repeat the same number of pull-ups completed in the first two minutes.

For time.

If you complete 50 pull-ups before 2 minutes is up go straight into the run.

Work hard and g’luck!

***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. ***

090915 Tuesday “New England”

Shanna — Tue, 15 Sep 2009 01:11:11 +0000

Strength/Skill Work: Front squat

WOD

Complete 5 rounds of the following:

21 deadlifts

7 thrusters

For time.

The same bar will be used for the entire work-out. You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers). Not to exceed 135/95lbs. Always see a coach if you have any questions. Get after it!

Optional CFE WOD: “1:1 Pacing”

3 Rounds of:

1min on 1 min off, 1min on 1min off, 1min on 1min off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 1 min of max rep push ups.

Dale and I are meeting at the gym at 4:30 this afternoon if anyone else wants to join!

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.

090731 Friday “The Ladder”

Shanna — Fri, 31 Jul 2009 01:48:25 +0000

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 second minute, three Power Clean and Jerks the third minute… continuing as long as you are able.

Sets may be broken during the minute. The WOD is completed once you are unable to complete the designated number of Power Clean and Jerks within the minute.

Coaches will assign weights.

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ICE Training

Strength/Skill Work

Overhead Squat: Find a 3 rep max. Then complete 2×3 at 90%.

Thruster: 3-3-2-2 Get progressively heavier.

WOD

With a continuously running clock do one Power Clean and Jerk the first minute, Power Clean and Jerks the second minute, Power Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Main Page prescribes this WOD at 135lbs.

090626 Friday “No Limits”

Shanna — Fri, 26 Jun 2009 01:02:44 +0000

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.

090622 Monday “Fran”

Shanna — Mon, 22 Jun 2009 10:01:55 +0000

Strength/Skill Work:Kipping pullup or muscle-up practice

WOD: “Fran”

21-15-9

Thrusters (M-95lbs, W-65lbs)

Pullups

For time.

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ICE Training

Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs. Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground.

WOD:

21-15-9

Thrusters (M-95lbs, W-65lbs)

Chest-to-bar pullups

For time.