• 110325 Friday “Toxic”

    110325 Friday “Toxic”

      Lactate Training 6 Rounds of: In 90 seconds complete: 200m sprint 10 Russian swings (as heavy as you can go for consecutive swings NTE 2/1.5 pood) Max rep burpees 4:30 to rest After rounds 1,3,5 complete 5-7 pullups or ring rows @ 51X2 After rounds 2,4,6 complete 5-7 ring dips @ 30X1 Post highest […]

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  • 110324 Thursday

    110324 Thursday

      Strength/Skill Work Hang power snatch: Complete 5-7 sets of 3. Work on mobility between sets WOD 5 Rounds of: 9 Overhead squats (~70% of 5RM NTE 95/65lbs) 9 box jumps (24/20″) For time.

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  • HeartStrings 2011 is here!

    HeartStrings 2011 is here!

    Alright CrossFit Asheville! We were one of the top teams in last year’s HeartStrings fundraiser. What are we going to pull together this year??? For those of you unfamiliar with what HeartStrings or Project Access is all about please read below.   Now in its 15th year, BCMSProject Access is a coordinated public-private system of […]

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  • 110323 Wednesday

    110323 Wednesday

      Strength/Skill Work Back squat: Complete 5-6 sets @ 2013 for 2-4 reps. 2 minutes rest between sets. If you can complete 4 reps go up in weight. If you are unable to complete 2 then go down in weight. WOD Complete 6 rounds of: 30 seconds max reps Wall Ball 30 seconds max distance […]

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  • 110322 Tuesday

    110322 Tuesday

    Strength/Skill Work: Complete 5 rounds of: Russian swings x 8-12, 30 sec rest American swing x 6-8, 30 sec rest Ring dips @ 30X1, 4-6 reps 60 seconds rest for mobility work WOD AMRAP in 12 minutes of: 4 hang cleans 6 box step ups per leg (20″/16″. No weight. Work on stabilization of the […]

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  • 110321 Monday

    110321 Monday

    Complete 2 rounds of the following: WOD AMRAP in 4 minutes @ SUSTAINABLE effort: 5 sumo deadlift (Use ~50% of your power clean NTE 75/55lbs) 3 sumo deadlift high pull 200ft run (100ft out, back NOT a sprint. Focus on quick feet & proper technique) AMRAP in 4 minutes @ conversation pace of agility course […]

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  • 110319 Saturday

    110319 Saturday

    Today we are doing some high intensity intervals with LOTS of rest. When you see so much rest you should get butterflies in your stomach for what you are about to experience. Please be on time for class! Strength/Skill Work: Take 8 minutes to build to a heavy single in the deadlift @ 3311 (NOT […]

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  • 110318 Friday “2011 Opener WOD #1″

    110318 Friday “2011 Opener WOD #1″

    WOD AMRAP in 10 minutes of: 30 double unders 15 reps ground to overhead (NTE 75/55lbs) Strength/Skill Complete 3-6 rounds of: A1) Lunge squat @ 30X1; 6-8 reps. 30s rest b/w legs and before A2. (Add wght if you can get 8 reps, go down if you are unable to complete 6 reps) A2) Ring […]

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