CrossFit Asheville

Strength/Skill Work  Shoulder 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 20 power snatch (115/75) 50m suicide run (turns every 10m) 15 power snatch 50m suicide run 10 power snatch 50m suicide run 5 [...]

Strength/Skill Work  Back Squat: Find your 5, 3, or 1 rep max depending on what you last completed.  WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time.  Use ~60%  your DL 1RM Optional strength work  Power snatch 65% x 1 x [...]

Rest Day *Please Note the following schedule changes: -Tuesday and Thursday morning classes will begin at 7am, 8am, 840am, and 920am. -There is now a 12noon class on Tue’s, Thu’s, and Fri’s -There will be no open gym on Mondays or Wednesdays -Open gym will be held Tue, Thu, Fri from 1130am -1pm If there are any [...]

Strength/Skill Work   Single support box jump WOD As many rounds as possible in 20 minutes of: 15 clean and jerks (135/95) 400m run

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 [...]

Strength/Skill Work:  Basic Gymnastic Bar Skills WOD 5 rounds for time of: 50 feet overhead walking lunge (45/35) 21 burpees

08/25/2009 RouteFind more Runs in Asheville, North Carolina   Strength/Skill Work   Hang Power Clean: Heavy single.  WOD 3 loops of the above route or… Mile Run For Time Rain or shine bring your running shoes and get excited to run a fast mile!

 Strength/Skill Work   Thruster: 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 Five rounds for time: 10 Turkish Get-ups (5 per arm, 45/25lbs) 15 box jumps (24″/20″) 10 shoulder press (75/55lbs)

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 9 power cleans (Use Grace or DT weight) 3 rounds of  Cindy* 6 power cleans 2 rounds of Cindy 3 power cleans 1 round of Cindy For [...]

Rest Day Reminder that the time schedule has changed for morning classes beginning TOMORROW!  Please see new time schedule here.  Also congrats to Dale Wyrick with a 7th place overall finish in the Springmaid Splash 5k trail run yesterday morning!! As well, Matt Baldwin did well last night in the Montford Hot August Night 5k.  He had [...]