CrossFit Asheville

  Strength/Skill Work:  Spend 10 minutes jumping rope working towards double unders.  Have your double unders?  How many can you do consecutively? WOD This is a partner work-out.  One partner completes 20 power cleans (70% power clean 1 rep max) While the other partner performs as many knees to elbows as possible until their partner [...]

Strength/Skill Work:Deadlift WOD As many rounds as possible in 12 minutes of: 4 sit-ups 4 ball slams 200 OR 100m sprint 8 sit-ups 8 ball slams 200 OR 100m sprint 12 sit-ups 12 ball slams 200 OR 100m sprint 16 sit-ups 16 ball slams 200 OR 100m sprint… So, just to clarify you are adding [...]

  Strength/Skill Work:  Sprint Drills WOD 400m time trial Full recovery then… With a continuously running clock do one pull-up the first minute,  two pull-ups the second minute, three  pull-ups 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 [...]

Strength/Skbaill Work:  Push Jerk WOD 7 Rounds of 5 Push Jerks 15 Back squats For time.  Use 50% of your 5 rep max push jerk.  No racks for this work-out.  Take the bar onto your back after the 5th push jerk.  The push jerk off your back once you finish the back squat may count [...]

  Strength/Skill Work: Hang Power Clean WOD 21-18-15-12-9-6-3 3-6-9-12-15-18-21 Kettlebell swings (1.5/1 pood) Box jumps (24″/20″) For time.

Strength/Skill Work:  Thruster WOD ~600m run (1 block around building) 20 overhead squats (M-95lbs, W-65lbs) 35 double-unders (105 singles if unable to do DUs) 20 push-press (M-95lbs, W-65lbs) 35 push-ups 20 thrusters (M-95lbs, W-65lbs) 600m run For time. Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor.  This [...]

Weekend WOD: “Griff” 800m run 400m run backwards 800m run 400m run backwards For time. I highly recommend finding a track for this one.  Be sure you are picking your feet up when running backwards.  (Not that you should neglect this with forward running.)  Whether you consider yourself a “runner” or not, this is a [...]

      Strength/Skill Work:  Handstands WOD “Grace” 30 reps of clean and jerk for time. Use 65-70% of your max jerk not to exceed 135/95lbs.  Weekend Closing Alert: ***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 [...]

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 [...]

Strength/Skill Work: Push press WOD 21-15-9 Overhead squats Burpees For time.  Use 50-60% of your max OHS weight not to exceed 95/65lbs.  ***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 [...]