Latest From the Blog

  • May 3, 2016

    May 3, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Power Clean (10, 9, 8, 7, 6, 5, 4, 3, 2, 1) A2: Weighted C2B Pull-up (1 – 3 reps x 3) WOD Metcon (Weight) Every 2 minutes for 10 rounds (20 mins total): 6 Burpees 4 Power cleans (185/135) 2 Muscle ups

    Read More...
  • May 2, 2016

    May 2, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Back Squat (3, 3, 3, 3, 3) A2: Rope Climb (1 ascent after each set of BS) Legless if possible WOD Metcon (Time) 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14 to 10′)Rx+ is Unbroken

    Read More...
  • April 30, 2016

    April 30, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Warm-up to workout weights. WOD Metcon (Time) Happy Birthday JV and Rice!! “King Kong” 3 rounds for time: 1 Deadlift (455/325) 2 Muscle ups 3 Squat cleans (250/185) 4 HSPU Deadlift Scale A 405/275 Scale B 355/225 Scale C 305/185 Muscle ups Scale A 8 CTB pull ups […]

    Read More...
  • April 29, 2016

    April 29, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Hang squat clean (3, 3, 3, 2, 2, 2, 1, 1) WOD Metcon (Time) 5 Rounds: 60 Sit ups 40 Squats 200m run

    Read More...
  • April 28, 2016

    April 28, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development Metcon (Time) 3 Rounds for time: 20 cals on AD 50 DU 1 MU (BMU/C2B/Pull Up etc) WOD Metcon (Weight) 18 minute EMOM Minute 1: 8 Alternating Reverse Lunges (185/125 lb – back rack) Minute 2: 10 Strict Pull-Ups Minute 3: Calorie Row (13/10)

    Read More...