• 140901 Monday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: 1-arm OHS, BTNP, Sumo Deadlift, C2B Pull-up. Strength/Skill Development Spend 15 Minutes alternating b/w A1/2: A1. : Power Clean (TnG x 3) A2.: 1-arm DB OH Carry (x 40-80m/arm ) Use Fat Gripz Hotshots 19 (Time) 6 Rounds for time of: 30 […]

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  • 140831 Sunday Recovery

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    Main – CrossFit Recovery FC ATW (No Measure) Complete 3-6 Rounds at 70-80% of: 1 min Ski Erg 1 Min AD 1 Min Row 1 Min Farmer’s Carry EZ 1 min Side Plank (30s/side)

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  • 140830 Saturday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: Snatch Press-under, Axle F/R Walking Lunge, C2B Pull-up (Strict Rnd 1), KBS, H/R Push-up. Strength Development A1. : Back Squat ( @ 30X1; 4-6 x 4) A2. : Weighted C2B Pull-up (A2. Wtd C2B Pull-up @ 21X1; 1-3 (2-6 on Gravitron)) WOD […]

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  • Welcome Home Potluck for Randy

    Welcome Home Potluck for Randy

    Please come for beer and BBQ to celebrate Randy’s return. Saturday, September 6th at noon.  Bring a dish. BBQ and Beer will be provided by CrossFit Asheville.  We can’t wait to party down and celebrate the arrival of our hero Randy.

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  • 140829 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12 OHS, T2B (Strict Rnd 1), Rebounding x 20-30, BTNP. Strength/Skill Development A1. : Deadlift (x 5-8 x 4) A2. : 1-arm DB Press (x 5-8/arm x 4. ) WOD A. : Fire (Time) 50 Double Unders 10 Toes 2 Bar 40 Double […]

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  • 140828 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Romanian Deadlift, Dip, Side Plank 30-60s/side, 1-arm DB Thruster. Strength Development A1. : Axle Front-Rack Walking Lunge (x 16 steps alternating x 4. ) A2. : Narrow Grip High Pull (NGHP) (@21X1; 6-10 x 3. ) WOD Cecilia (AMRAP – Rounds and […]

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  • 140827 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: 1-arm Waiter’s Squat, Axle OH Carry, Bent Over Barbell Row, Manmaker. Strength/Skill Development Spend 15 Minutes alternating b/w A1/2: A1. : Continental Clean (x 3-5 ) A2. : Tire/Sled Drag (x 30m tough) Note heaviest load added to tire/sled that was pulled […]

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  • 140826 Tuesday

    River Ruckus Weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes Mobility + 4-10: Overhead Squat, Toes 2 Bar (Strict Rnd 1), 1-arm DB Press, MB Get-up. Strength Development A1. : Back Squat (@ 20×1; 8-8-8. ) A2. : Unilateral Ring-Row (x 4-6/arm x 3. ) Ring-row with 1-arm. Focus on keeping torso square. WOD Metcon (3 […]

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