CrossFit Asheville

Strength/Skill Thrusters: Complete 3 sets of 15 reps for time.  Begin each set at the top of every 4 minutes.  So, if it takes you 1 minute to complete the 15 reps you will have 3 minutes to rest.  If you complete the 15 reps in 45 seconds you will have 3:15 to rest.  Use 70% [...]

Strength/Skill Work Deadlift

WOD

3 Rounds of:

15 push jerks (80% of max push jerk not to exceed 135/95lbs)

50m line sprints (turns at every [...]

Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes.  Use enough assistance to hit 15-20 dips in the first round.  Post first round and overall reps to comments.

WOD

4 Rounds of:

400m Run

20 Box step-ups with dumbbells (24″/20″ with 30-45lbs/12-25lbs)

7 Chest to bar [...]

Congrats to Lisa and her Blue Ridge Rollergirls on their victory this weekend!

Strength/Skill Work: Front squat

WOD

3 Rounds of:

1 minute wall ball shots
1 minute double unders
1 minute sit-ups
1 minute rest
Post total reps [...]

Strength/Skill Work: Push press

WOD

3 Rounds for time of:

15 hang power cleans

15 burpees

Use ~80% of your hang power clean not to [...]

We push our bodies hard each week to reap the benefits of recovery.  Tax yourself by approaching your capacity and it rewards you with an increased capacity.  However, sometimes you push beyond yourself, or push the wrong ways and end up with an ache or pain.  This happens but should not be considered a normal side-effect. [...]

Robert and Tom at Garage Games Team Challenge.

Strength/Skill Work: 4x400m run with 2 minutes rest between each

Partner WOD

AMRAP in 10 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.

New Class Time: Beginning next Monday, April [...]

Strength/Skill Work: Back squat

WOD

21-15-9
Deadlift (60-70% 5RM not to exceed 225/165lbs)
Box Jumps (24/20″)
For Time.

New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays.  Please email Shanna if you are interested in reserving a spot in this class.

Also please do not forget your red shirts for Friday’s Project [...]

Strength/Skill Work: Hang clean

WOD

AMRAP in 12 minutes of:

21 Kettlebell swings (53/35lbs)

100m sandbag sprint (50lbs/25lbs)

New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays.  Please email Shanna if you are interested in reserving a spot in this class.

Also please do not forget your red shirts for Friday’s Project [...]

Strength/Skill Work: Shoulder Press

WOD

5 Rounds of:

20 thrusters (bar weight only 45/35lbs)

20 push-ups

For time.

This workout was last done on 100122.

New Class Time: Beginning next Monday, April 26th, we will be adding a 4:30-5:30pm class on Mondays and Wednesdays.  Pleaseemail Shanna if you are interested in reserving a spot in [...]