• 110519 Friday

    110519 Friday

    Following warm-up complete 4 rounds of A1/A2: A1. Back squat @ 2011; 6-8. Rest 30s before A2. A2. Bent over double arm row @ 2012; 6-8. Rest 60s before returning to A1. B. Power clean 1.1.1 Rest 10s b/w singles. 60s to move up in weight. Complete 4 sets. C. At the top of every […]

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  • 2011 CrossFit Games Open Summary

    2011 CrossFit Games Open Summary

      Over 20,000 athletes competed worldwide in this year’s Sectional Competition which is by far the biggest pool of athletes involved yet. CrossFit Asheville will advance 7 athletes to this year’s Mid-Atlantic Regional Competition inFairfax, Virginia at the George Mason University Field House the weekend of June 3-5th. A significant portion of the CFA community […]

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  • 110519 Thursday

    110519 Thursday

      A. Complete 5 rounds of A1/A2: A1. Max rep thrusters in 30s. Go up in weight as you are able to complete 8+ reps. Rest approximately 30s before A2. Be back to A1 at the top of every 3 minutes. A2. Ring rows x 5 reps @ 30X2. Get as horizontal as possible after […]

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  • 110518 Wednesday

    110518 Wednesday

    Complete 5 rounds of A1/A2: A1. High box jumps 3-5 reps working up in height as you can complete 5 safely. 10s rest A2. Strict supinated grip chin-ups @ 21×0; Max reps -1. Rest 90s before returning to A1. B. Kettlebell swings 10-15 reps. Rest 90s x 4. Move up in weight as you can […]

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  • 110517 Tuesday

    110517 Tuesday

    A1. Lunge squat @ 2121; 8-10/leg x 4. 30s rest b/w legs & A2 A2. Shoulder press @ 12×3; 6-8 reps x 4. Rest 60s B1. Hip extensions @ 4114; 4-8 reps x 2 Rest 30s B2. Side plank 20-40s, 10s rest b/w sides x 2 Rest 30s C. Complete 4 rounds of: 60s Row […]

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  • 110515 Monday

    110515 Monday

    A. Complete 5 sets of the following: A1. Overhead squat @ 1010; 8-10 reps x 5. Rest 30s before A2. (Go up in weight as you can maintain tempo for 10 reps) A2. KB/DB high pull @ 3012; 5-7 reps x 5. (Focus on HIGH elbows and maintaining shrug for 2 count.)Rest 90s before returning […]

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  • 110514 Saturday “EMOM C&J”

    110514 Saturday “EMOM C&J”

    A. 15 minutes to build up to a heavy single in the snatch. Your choice of power or full snatch, but NO press outs! B. 12-15 minutes to review various options in moving a barbell from the ground to your shoulders and then to overhead C.Every minute on the minute for 15 minutes complete: 2 […]

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  • 110513 Friday “Single Leg Testing”

    110513 Friday “Single Leg Testing”

        A. Dumbbell split squat @ tempo of 3010 for 8 reps per side 3 paces in front of bench/box that falls 1″ below the bottom of your knee cap. Rest 60s between legs. Rest 3-5 minutes between attempts. The tempo is strict in order to get an accurate baseline measure of your single […]

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