CrossFit Asheville

Strength/Skill Work  Deadlift: 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: Complete as many rounds as possible in 12 minutes of: 12 push-ups 50 feet broad jump 10 knees to elbows 12 push-press (M-75lbs, W-55lbs)

CrossFit Class Strength/Skill Work: The Coach Boz Overhead Squat Warm-up.  (See Melissa Byers’s blog here for details.)  WOD: “Nancy” 5 rounds of 400m run 15 overhead squats For time.  Please note: There will be a 25 minute cap on this work-out.  Men are prescribed at 95lbs and 65lbs.  A guideline to use would be OHS [...]

You know who she is; that b*tch in your brain saying, “stop”, “it hurts”, “you’ll never be any good.”  We all fight her.  She comes on as fatigue sets in, as we approach our maximal effort, and as we reach our capacity. For some, it is 15 minutes into the WOD as blood pressure rises [...]

Strength/Skill Work: Find a bilateral 3 rep max Turkish Get-up (TGU).  Use dumbbells, kettlebells, barbells, med balls, people or weighted object of your choosing.  Just make sure you can complete the movement with both arms! WOD: 600m run 10 TGUs (5 per arm) 400m run 8 TGUs 200m run 6 TGUs 400m run 4 TGUs 600m run [...]

  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.

Strength/Skill Work: Rope Climb & Pistol (one-legged squat) practice WOD: 1 L-sits for time followed by: 50 feet walking lunge 21 burpees 30 squats For time.  Work in groups of 2-3 for the WOD as groups finished the L-sits.

WOD: 3 rounds of: 400m run for time Max ring dips in 400m run time Power Cleans using ring dip reps for time (M-115lbs/W-75lbs) 3 minutes rest b/w rounds Post slowest run time, total ring dips, slowest power clean time. __________________________________________________________________________________________________________ ICE Training 4 rounds of: 400m run for time Max ring dips in 400m run [...]

Strength/Skill Work: Shoulder Press: Find a 5,3 or 1 rep max depending on what work set you have last done.  Example if you last found a 5 rep, find a 3 rep. WOD: Complete max rounds in 15 minutes of the following: 100 single jump ropes or 25 double unders 100 feet suicide drill with turn points every [...]

Strength/Skill Work:Kipping pullup or muscle-up practice WOD: “Fran” 21-15-9 Thrusters (M-95lbs, W-65lbs) Pullups For time. ——————————————————————————————————————————————————————————————– 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 [...]

“Wow, our parents are strong.”  In a society focused on making things “easier” and “more convenient” we are seeing a rapid decay in the physical capacity of our youth, parents, and grandparents.    With the advent of scooters, Segways, rolling coolers, chairs that stand you up, and scoopers for your dog’s ball we have to reach [...]