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 to finish within the 20 minutes.
It has already [...]

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 10 [...]

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 knees.  If you are already doing the work-out [...]

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 summarizes [...]

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 do four burpees at the beginning of every minute [...]

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.