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 and 5th interval, rest for 3 minutes after the 2nd and 4th [...]

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!
Rest as needed b/w rounds.  (3-5 [...]

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 2 rounds plus 5 pull-ups and 6 [...]

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 country have stepped [...]