CrossFit Asheville

Anne utilized pistols frequently when recovering from surgery. Great stuff!

Strength/Skill Work: Pistols

WOD

4 rounds for time of:

25 double unders or 100 singles

15 knees to elbows

12 kettlebell swings (1/1.5 pood)

10 dumbbell suitcase deadlifts (M-45lbs, W-25lbs)

*****Also, this is the last day to register for Heartstrings and receive your complimentary t-shirt.  Please contact Shanna or go to [...]

Strength/Skill Work:  Squat Snatch

WOD

AMRAP in 3 minutes of:

10 Ring Push-ups

8 Hang Power Cleans

6 Push-press

1 minutes rest b/w rounds

Complete 3 total rounds.  Pick up where you left  off at the end of each round.  Post total rounds plus additional reps.

*****Also, please see Shanna or go to the Heartstrings website to get yourself registered for a [...]

Strength/Skill Work  Split Jerk: Be sure to alternate lead leg

WOD

5 rounds for time of:

50 feet overhead walking lunge (45/35)

21 burpees

*****Also, please see Shanna or go to the Heartstrings website to get yourself registered for a [...]

Strength/Skill Work: Thrusters

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.

Compare results to 091027

*****Also, please see Shanna or go to the Heartstrings website to get yourself registered for a team! [...]

Dear CrossFitters,

By now you’ve likely either heard Shanna mention the HeartStrings fundraiser or read about it on the CFA website. We’re now at the critical time…the time when action is required.

This event helps ensure that our uninsured neighbors across Buncombe County won’t have to go without medical care if they need it. The only way this fundraiser can be a success is [...]

Strength/Skill Work: Muscle-up progressions

WOD

As many rounds as possible in 15 minutes of:

Ring dips 7 reps

One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs)

Ball slam 15 reps

This  WOD was last completed [...]

WOD

Bear Complex=Power clean, front squat, push press/jerk, back squat, push press/jerk

Complete as many cycles as possible in 5 minutes of the bear comples, 5 minutes rest

Complete as many cycles as possible in 4 minutes of the bear comples, 4 minutes rest

Complete as many cycles as possible in 3 minutes of the bear comples, 3 minutes rest

Complete [...]

Happy 41st birthday Matt!! What a different person you are physically than when you turned 40!

Strength/Skill Work: Front squat

WOD

30 seconds on, 30 seconds off rotating through each of the following stations:

Wall Ball (Men-10′ target, Ladies-8′ target)

Pull-ups

Box Jumps (20″)

Complete 4 total rounds.

Please note there is not a specific rest station being that you have 30 [...]