CrossFit Asheville

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 seconds of rest between each station. Post total reps [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 and loads to comments.

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 exceed 95/65lbs.