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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 [...] Ready for your summer haircut yet?? 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 and 5th interval, rest for 3 minutes [...] Dara finishing a TGU with the 53 pound kettlebell! WOD A or WOD B Post which WOD and times [...] 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 [...] 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 [...] 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 effortring dips (Use an assistance with which a minimum of 12ring dipsmay be completed per round.) If you can not do ring dips then do push-ups! Rest as needed b/w rounds. (3-5 minutes) [...] Strength/Skill Work: Find your Power Clean 1 rep max. WOD 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 [...] 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 [...] |
 
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