CrossFit Asheville

  Strength/Skill Work:  Thruster WOD As many rounds as possible in 3 minutes of: 6 ring push-ups 3 squat cleans 3 thrusters 1 minute rest between rounds. Complete 4 total rounds.  Use the same bar for the squat cleans and thrusters.  Take 80% of your 5 rep max thruster weight not to exceed 135/95lbs.

Strength/Skill Work:  Spend 5 minutes working head/headstands.  WOD Options: Option A) 5 rounds for time of: 10 tuck jumps (Jump into the air and pull knees towards chest) 15 push-ups 20 squats For time. Option B) CrossFit Endurance WOD Warm-up adequately and then: 6x 3 minutes intervals Rest for 1 minute following the 1st, 3rd [...]

WOD A 8 Rounds for time: 20m Walking Lunge 200m run or WOD B 10 Rounds for time: 10 Burpees 30 seconds rest Subtract 5 min from overall time Post which WOD and times to comments.

CrossFit Asheville wishes everyone a Happy Thankgiving! The gym will be closed over the holiday weekend. WODs will be posted. We are thankful for our fitness community. Post your thoughts on thanksgiving to comments.

Strength/Skill Work: Dive Rolls and Rope Climb WOD AMRAP in 20 minutes of: Holiday Obstacle Course! Classes today will be as follows:  5:20am, 6am, 7am, 8am, 8:40am, 9:20am After that we will be closed until Monday for the Thanksgiving Holiday Weekend!  Work-outs will be posted daily with the exception of Sunday.

Strength/Skill Work:  Snatch Balance WOD Complete 3 rounds of the following: 5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press) Immediately followed by max effort ring dips  (Use an assistance with which a minimum of 12 ring dips may be completed per round.) If you can not do ring dips then do push-ups! [...]

Strength/Skill Work:  Find your Power Clean 1 rep max. WOD AMRAP in 15 minutes of: 30 double unders or 90 singles 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows Compare results to 091015 Thanksgiving Closings Regarding the Thanksgiving Holiday we will close after the 9:20am class on Wednesday morning and reopen on Monday at 5:20am.

Notice: CrossFit Asheville is Closed Saturday November 21st, while Shanna and Corey are at the Black Box Summit, and Randy is training with the National Guard. All classes and open gym times are suspended until Monday. Coach Corey during WOD #1 in Austin on FridayFor video click here. Look for Shanna at 3:50 ff. Do [...]

Strength/Skill Work: Push Press WOD Complete 5 rounds of the following with a 1 minute rest between rounds. As many rounds as possible in 3 minutes of: 5 pull-ups 10 push-ups 15 squats Begin each consecutive round where you left off on the previous round.  For example, if in the first 3 minutes I complete [...]

CrossFit Asheville will be closed THIS Saturday November 21st.  Randy will be instructing a class for the National Guard while Corey and Shanna will be in Austin, Tx.  What’s going on in Austin? This weekend will be the first Black Box Summit which will involve the following:  CrossFit affiliate business owners and leaders around the [...]