CrossFit Asheville

Strength/Skill Work Skin-the-Cat: Work towards 5 consecutive going as far as you can.  Complete 5 total sets.
WOD
5 rounds of:
200m run
30 kettlebell swings (1.5/1 pood)
15 knees-to-elbows
For time.
Best of  luck to all of those running the Hot Chocolate 10k today!  Post results to comments!!
****Please remember: It is not too late to register for Heartstrings.  Please contact [...]

Strength/Skill Work: Push-press
WOD
5 rounds of:
20 thrusters (bar weight only 45/35lbs)
20 push-ups
For time.
****Please remember: It is not too late to register for Heartstrings.  Please contact Shanna or go to the Heartstrings website .   If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member.  Every dollar amount no [...]

Strength/Skill Work: Hang Power Clean
WOD
15-12-9
Deadlift (Use 70-80% of DL 5RM not to exceed 225/155lbs)
Pull-ups
For time.
****Please remember: It is not too late to register for Heartstrings.  Please contact Shanna or go to the Heartstrings website .   If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member.  Every [...]

Strength/Skill Work Kettlebell swings: 10-10-10-10-10-10-10  If you can swing the 2 pood 10 reps or more then work on heavy single arm swings
WOD
4 Rounds of:
1 minute max rep clean and jerk (70% push jerk 5RM not to exceed 135/95lbs)
30 seconds rest
1 minute max rep double unders
30 seconds rest
Post total C&Js and total [...]

Strength/Skill Work Handstand push-ups: 5×5 Strict against the wall (no kip) or work to reduce band assistance when possible
WOD
5 Rounds of:
400m run
30 box jumps, 24″ box
30 wall ball shots
For time.
****It is not too late to register for Heartstrings.  Please contact Shanna or go to the Heartstrings website to get yourself registered for a team! If you [...]

Strength/Skill Work: Back Squat
WOD
200m Farmer’s Carry (45/30)
21 Overhead squats (70% 5RM not to exceed 95/65lbs)
10 burpee pull-ups
150m  Farmer’s Carry
15 Overhead squats
10 burpee pull-ups
100m Farmer’s Carry
9 Overhead squats
10 burpee pull-ups
For time.

Tony enjoying his post-WOD dog therapy with Hoka and Lloyd.

 
Rest Day
****It is not too late to register for Heartstrings.  Please contact Shanna or go to the Heartstrings website to get yourself registered for a team!   If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member.  Every dollar [...]

The video is of Jeff Martone and Ana Browne performing a Turkish Getup @Cima studios during a KB certification.
Strength/Skill Work: Find a bilateral 3 rep max Turkish Get-up (TGU).  Use dumbbells, kettlebells, barbells, med balls, people or weighted object of your choosing.  Just make sure you can complete the movement with both arms!
WOD:
600m run
10 TGUs (5 per [...]

The New Year’s Day Nutrition Lectures are now available on our new Nutrition Lectures Page.  Thank you to Amanda and her husband for their help making these videos possible.  Also, thank you to Ethan, Matt and Corey for sharing their knowledge and experiences.
*****Also, rumor has it that the deadline may have been extended to receive [...]

Strength/Skill Work: Deadlift
WOD
5 Rounds of the following:
In 2 minutes complete
200m run
As many thrusters as possible before time expires.
Rest 1 minute between rounds.
For thrusters use 70% of 5RM not to exceed 95/65lbs.