CrossFit Asheville

Check out a young Sage Burgener and her snappy fast elbows.  Coach B address the importance of catching the bar ON THE SHOULDERS.  Were your elbows this high today?

As well, you can read a recent post written by Sage at CrossFit Invictus here.  She discuss some important points to consider when doing the clean which she [...]

Strength/Skill Work Back squat: Work towards a new 5RM

WOD

400m run

50 squats

25 pushups

400m run

30 squats

15 push ups

200m run

20 squats

10 pushups

200m [...]

[...]

WOD

3 Rounds for time of:

10 Overhead squats (Use ~80% of your OHS 5RM not to exceed 135/95lbs)

50 Double unders

For time.

See Chris Spealler complete this workout at the 2010 Northwest Regionals here.

Clear your bar, roll out your lower leg and then complete:

6-8 100m hill sprint cut-downs.

First run should be no more than ~50% of your perceived effort [...]

Strength/Skill Work Hang (squat) clean: work towards a new 5RM

WOD

10-1 ladder of Deadlift

1-10 ladder of Hang clean

For time.

Use 80-90% of TODAY’s hang clean 5RM not to exceed your bodyweight.  Use one bar for this workout and alternate b/w deadlifts and hang cleans working down in reps on DLs and up in reps on hang cleans.

Reminder: Today [...]

Tara knocking out power snatches at the Garage Games this past weekend!

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

In two minutes complete:

12 box jumps

12 kettlebell [...]

Strength/Skill Work Shoulder Press: Work towards a new 5 rep max.  If you missed at a new 5RM last time we shoulder pressed please see a coach for what work set series you will complete today.

WOD

AMRAP in 16 minutes of:

800m run

50 ft broad jump

100m waiters’ walk (25/45lbs plate)

Scale the run to 400m if you do not [...]

Strength/Skill Work Deadlift: Work towards a new 5 rep max

WOD

Complete 3 rounds of:

AMRAP in 3 minutes:

3 Power cleans (80% of 5RM)

6 Push-ups

9 Squats

1 minute rest [...]

Happy 40th birthday Tina!

Tina working handstands weeks before her 40th bday!

Strength/Skill Work Overhead squat: Work towards a new 5RM

WOD

3 Rounds of:

40 seconds max rep pull-ups

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

40 seconds max rep double arm kettlebell thrusters (53/35lbs)

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

1 minute rest

Post [...]