CrossFit Asheville

Our own Coach Randy Kite  and the others making up Army National Guard’s 105th Military Police Battalion had their Deployment Ceremony on Wednesday February 24th at Trinity Baptist Church.   On Thursday they left for Fort Bliss, Texas for further preparation.  From there, the unit will go to war in Iraq, where their mission will be to [...]

For those that missed yesterday’s Carolina Challenge please do not feel left out.  Today will be your day! For those that have made it back in after yesterday: WOD Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Followed by Tabata box jumps.

Strength/Skill Work Weighted pull-up/Kipping pull-up work: 5-5-5-5-5 WOD 125 Double unders or 375 single unders 100 squats 75 kettlebell swings (53/35lbs) 50 burpees 25 thrusters (115/75lbs) For time. There will be a 20  minutes cap on this work-out today.  We advise allowing 4 minutes at each station and then moving on if you are trying [...]

Strength/Skill Work Power Clean: 5-5-5-3-3-3-3 WOD 20 Burpees 10 Power Cleans 16 Burpees 8 Power Cleans 12 Burpees 6 Power Cleans 8 Burpees 4 Power Cleans 4 Burpees 2 Power Cleans For Time For Power Cleans use 70% of todays max 3 rep not to exceed 155/105lbs.

Strength/Skill Work: Shoulder Press WOD Complete 4 Rounds of the following: In 1 minutes complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the right arm 1 minute rest In 1 minute complete 8 Ring dips Immediately followed by max rep dumbbell power snatches on the left arm.

Strength/Skill Work Kettlebell swings: 10-15-20-15-10-10-10 Work on swinging a heavier bell than you typically swing  throughout the various rep scheme.  If you can swing the 2 pood 20 reps or more then work on heavy single arm swings for the last three sets of 10.  In the case of single arm swings you must swing [...]

Strength/Skill Work: Front squat WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time. This was the WOD on 091230. If you time was under 5 minutes consider going heavier in the deadlift, higher in the box jump or not doing any push-ups from your [...]

This post is a giant thank you to “my people”. When Shanna and I decided to open a training facility we knew it had to be more than sweat, yelling, and barbells.  It had to be more than dropping body fat and increasing muscle tone.  In fact, I recently found a piece of writing that [...]

Strength/Skill Work: Review lifts below. WOD For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Use ~70% of your max Overhead squat not to exceed a 95lbs barbell for men and a 65lbs barbell for women. The work-out begins with 4 burpees and each athlete must [...]

Strength/Skill Work Handstand push-up progression 5×5 Partner WOD AMRAP in 20 minutes of: 40 sit-ups 30 squats 20 push-ups 10 pull-ups. Only one person can work at a time.  As a team complete the above reps and split the reps up as you wish.