CrossFit Asheville

Strength/Skill: Pistols 5×5 on each leg

WOD

40 double unders (120 singles jumps)
40 push-ups
40 box jumps
40 push press  (70% 5RM not to exceed 95/65lbs)
40 power cleans (same as [...]

Strength/Skill Work: Hang clean 5 rep max

WOD

500m row

150ft walking lunge

150m sprint

50 ball [...]

Strength/Skill: Review bear complex and foot drills.

WOD

AMRAP in 20 minutes of:

400m run

Max rep barbell  bear complex in one minute

Use ~60% 5RM push press. Your score is total completed [...]

This is the first part to a series on stretching, or more specifically, on making parts of your body move easier in order to improve fitness.

First we have to understand WHY we stretch. Simply put, it makes us better and safer athletes.

Stretching makes you better – Certain positions give us a better opportunity to gain [...]

Strength/Skill Work: Kettlebell thrusters: 5-5-5-5-5

Practice muscle up progressions in b/w thruster sets.  If you have your muscle up then work strict muscle ups between sets.

WOD

3 Rounds of:
10 Deadlifts (50% of max not to exceed 185/115lbs)
15 Push-ups
25 Box jumps [...]

Strength/Skill Front squat: Work up to a heavy set of 5. (No squat stands allowed.)

WOD

3 rounds of:

10 power cleans (80% of todays Front squat 5RM)

20 wall balls

for time.

5 burpee penalty (immediately following completion of 3rd round) for every break during wall ball.   Meaning no REST during those wall balls!

Don’t forget your red [...]

Strength/Skill Work: Power snatch

WOD

In this workout you move from each of four stations after a minute. This is a four-minute round from which there is a one-minute break before repeating. Complete 3 total rounds.   The stations are:

10m Shuttle sprint (Out and back is 1 point)

Toes to bar

Burpee tire jump through (scale is [...]

The Concept2 Rower – Part One from Patrick Cummings on Vimeo.

The Concept2 Rower – Part 2 from Jon Gilson on Vimeo.

WOD

In 6 minutes complete

500m row

400m run

Max rep double unders

Rest exactly 3 minutes and repeat for 3 total rounds.

Your score is your total number of completed double unders.  If you are doing singles then divide your total [...]

Message from MSgt. Chad Caden:

“Senior Airman Ben White USAF Pararescuemanwas killed two weeks ago in Afghanistan, on his first deployment as a Pararescue Jumper.  He is from Johnson City, TN and was put in the Air Force by my good friend Tsgt Sellner.  I had spoken with Ben  a couple of times, when he was on [...]

Strength/Skill Work: Box jumps 5-5-5-5-5 Work on landing softly and increasing height while staying in control!

WOD

Complete 4 rounds of the following:

As many rounds as possible in 2 minutes of:

5 burpee dumbbell deadlifts

10 box jumps

30 seconds rest

As many rounds as possible in 2 minutes of:

5 pull-ups

10 squats

30 seconds rest

Begin each round where you left off on the previous set.  At [...]