Strength/Skill Development

A. Overhead squat @ 3011; 6-8 reps x 3 sets. Rest 2 minutes b/w sets.

B. Barbell front rack reverse lunge @ 20X1; 6-8/leg x 3. Rest 45s b/w legs, 90s b/w sets.

WOD

Complete 5 rounds for time of:

Power clean x 5  (Use today’s best OHS)

Walking lunge x 60ft

Rest 1 minute b/w rounds.

Post best OHS, Rev lunge, [...]

We welcomed Mikala Simone Rogers at 3:29am on Tuesday Sept 27th. 19″ long and 7.7 pounds.  Thanks to CrossFit, Kat and the Thursday 4:30pm class and coaches, the natural birth, Mama and baby are doing well.  -Rachel and Van Rogers

Strength/Skill Development

Snatch: 1.1.1 Rest 10-15s between lifts.  Rest ~2 minutes between sets for mobility focus.  Complete 6-8 [...]

Strength/Skill Development 

Complete 3 rounds of A1/A2:

A1. Front squat @ 2011; 6-8 reps. Rest 1 minute

A2. Knees-to-Elbows @ 22X0; 6-8 reps. (no kip). Rest 2 minutes before returning to A1.

WOD

5 rounds of:

DB push-press x 8

Slammer x 16

Rest 60s

Post best FS & reps, Overall time minus 4 minutes with DB # & [...]

Strength/Skill Development

A. Back squat @ 2011; 2-4 reps x 6 sets. Rest 2 minutes b/w sets.

B. Plate overhead Box step-ups @ 22X2; 3-5 x 3.  Rest 20s b/w legs, 60s b/w sets.

WOD

Complete 3 rounds of:

AMRAP in 2 minutes of:

Plate overhead box step-ups x 6 (3 per leg)

Inv burpees x 4

Rest 1 minute b/w rounds.  Pick up [...]

Strength/Skill Development

KBS @ 1013; 10-15 reps x 5 sets. Rest 90s between sets.

WOD

AMRAP in 20 minutes of:

400m run coming to a complete stop every 100m

16 KB sumodeadlift high-pulls (NTE 2/1.5 pood)

8 burpees

Post best KBS x # of reps, total rounds + partial rounds & [...]

Thank you and congratulations to all the fund raisers who acted on behalf of the greater CFA community. Their participation in Fight Gone Bad 6 reached total donations amounting to more than $4000 and helped FGB 6 raise more than $2,295,000!

Congratulations to our top three earners:

1st place: Sarah McKenzie $580

2nd place: Bill Logan $575

3rd place: Tony Hoffman$300

Thank You CrossFit Asheville  for your always amazing efforts [...]

Strength/Skill Development 

Complete 5 rounds of A1/A2:

A1 Medium grip high-pull @ 21X2; 3-5 reps.  Rest 30s.

A2. Ring push-ups @ 31X1; 3-5 reps.  BW+ as you can maintain tempo & take chest all the way to the floor.

Rest 60-90s b/f returning to A1.

WOD

AMRAP in 12 minutes of:

5 hang cleans

20 double unders

This workout was last completed on [...]

Strength/Skill Development

A1. Sumo deadlift @ 2211; 3-5 reps.  Rest 30s

A2. DB Push-press @ 12X2; 3-5 reps. Rest 2 minutes.

WOD

AMRAP in 15 minutes of:

8 hand-release push ups

12 box/plate hurdles (NTE 20/16″)

Rest 30s b/w rounds.

Post best weight & reps for SDL & DBPP, total rounds for workout w/box height.

Reminder: Winners of the Fight Gone Bad 6 fund raising [...]