CrossFit Asheville

Shanna finished first in the final event and 11th overall at this weekend's Southeast Regional.

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 [...]

Please remember that CFA is closed today for Memorial Day!

DIY WOD

5 rounds of

200 meter run followed by
max rep burpees, in 2 minutes.

2 minutes rest between rounds.

Post total burpees to comments.

You have two minutes total to complete the run and burpees. For example, if it takes you 45 seconds to run 200 meters, then you have 1:15 [...]

Karl putting a 165lbs thruster over head!

Karl you make CFA very proud!

Strength/Skill Work: Clean Pulls 3-3-3-3-3

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 [...]

Strength/Skill Work Tuck Hangs: Knees must stay at or above hip height.  Think about squat mechanics, it must look like a full depth squat.
A new clock will start every 3 minutes.  Rest depends on how long each hold is.  Longer hold=less rest however shorter hold =lower score.  Complete 3 total sets.

WOD

Complete 4 rounds of:

400m run

50 squats

for [...]

Strength/Skill Work Handstand push-ups: five sets of max reps

WOD

Complete three 4 minute rounds of the following:

1 minute of max rep burpess

Immediately followed by:

30 kettlebell swings (1.5/1 pood)

30 sit-ups

Rest for the remaining amount of time left in the four minutes.  Begin the minute of max rep burpees at the top of the fourth minute.  Note your [...]

Strength/Skill Work: Overhead squat

WOD

12 minute AMRAP of:

20 double unders

10 box jumps (24″)

10 sandbag lunges (50/25lbs)

Option of Handstand push-up buy-in (M-20,W-10)

This is a slight variation to the second individual work-out for this weekend’s Southeast Regionals.

Class Cancellations

Due to this weekend’s regional competition in Jacksonville, FL the following classes will be cancelled

Thursday 5/27 5:30 and 6:30pm

Friday 5/28 10am and [...]

Strength/Skill Work: Deadlift

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.  Use 70% of your push-press 5RM not to exceed 135/95lbs.  Post total rounds plus additional reps.

Class Cancellations

Due to this weekend’s regional competition in Jacksonville, [...]

Strength/Skill Work: Power clean- find your 3 rep max

WOD

20 power cleans

400m run

20 chest to bar pullups

for time.

Use ~70-80% of today’s max clean not to exceed 135/95lbs

Attention: Due to this weekend’s regional competition in Jacksonville, FL the following classes will be cancelled

Thursday 5/27 5:30 and 6:30pm

Friday 5/28 10am and noon

Monday all day!

There WILL be classes at 6am, [...]

Night of the Ninja 5k is tonight! Best of luck to those running!

Strength/Skill Work: Weighted Ring Dips  5-5-3-3-1-1

WOD

Complete 4 rounds of:

Max rep deadlift in 30 seconds (40-50% of max not to exceed 175/115lbs)

30 seconds rest

Max rep knees to elbows in 30 seconds

30 seconds rest

Max rep double unders in 1 minute

2 minutes rest

Post total reps [...]

Anne standing up a heavy back squat!

Strength/Skill Work: Shoulder Press

WOD

30 reps

Bear Complex (power clean-front squat-push-press, back squat, push-press)

For time.

Complete 7 burpees every time you take your hands off the bar.

Use ~60% of your max push-press not to [...]