CrossFit Asheville

Strength/Skill:

800m run

3 minutes rest

400m run

2 minutes rest

800m run

3 minutes rest

400m run

WOD

Tabata Mash-up

Sumo Deadlift High-pull [...]

Strength/Skill Work: Heavy Kettlebell swings 15-15-15-15

WOD

3 Rounds of:

7 Push Jerk (80-85% 5RM not to exceed 155/105lbs)

7 HIGH box jumps [...]

Strength/Skill Work: Kipping pullup practice

WOD

5 rounds of:

200m run

12 power snatches

for time.

Use ~70% of your max snatch not to [...]

Strength/Skill: Back Squat

WOD: AMRAP in 10 minutes:

5 Chest-To-Bar Pullups

10 [...]

Strength/Skill Work Kettlebell Thrusters 3-3-3-3-3

Partner WOD

With only one partner working at a time complete a combined total of 10 rounds of:

4 hang power cleans

4 front squats

4 thrusters

For time.

Load a barbell with approximately the total weight you were able to complete for three reps on the kettlebell thrusters.  For example, if you did three reps with one 35lbs kettlebell in [...]

Mountain Sports Festival 2010!
Hello fellow CrossFitters!  I am the Volunteer Coordinator for this year’s Mountain Sports Festival – and like all volunteer coordinators I am asking for your help!  Even if you can’t volunteer, come check out the festival – it’s free, fun, and family friendly! 

-A (Aileen)
Mountain Sports Festival is just a few weeks away and [...]

Strength/Skill Work: Muscle-up progressions

WOD

20-16-12-8-4

Kettlebell snatch

For time.

The first round will be 10 on the R and 10 on the L to equal 20 reps.  Rxd with 1.5 and 1 pood kettlebells.   The full squat is NOT required for these kettlebell snatches. The bell must travel from between the legs and be fully locked [...]

Congrats Randy and Emily! Introducting Jacob Randall Kite another future CF Kid!

Strength/Skill Work

Box Jumps: Complete 5 sets of 5 jumps working to add height each set.  Post max height to commehts.

WOD

In three minutes complete:

30 double unders

Immediately followed by max rep push-ups.

Rest 1 minute between rounds.  Complete 4 total rounds.

Post total push-ups [...]

Strength/Skill Work: Snatch (yes, full squat)

WOD

30 reps

squat cleans

for time.

Use 80% of max squat clean not to [...]

Strength/Skill Work: Push jerk

WOD

5 rounds of:

12 shoulder press (Use ~60% of 1RM not to exceed 95lbs/65lbs)

12 toes to [...]