• 110919 “Gone in 30 Seconds”

    110919 “Gone in 30 Seconds”

    Strength/Skill Development Complete 5 rounds of A1/2: A1. Deadlift @ 2211; 2-4 reps. A2. Behind the Neck Press @ 22×1; 3-5 reps. WOD Complete 3 rounds of: 30s Ring Dips 30s Rest 30s Slammer 30s Rest 30s Sit-Ups 90s Rest Post total reps, best Deadlift and BTNP. REMINDER: Starting today there will be9am and 10ammorning […]

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  • FIGHT GONE BAD 6 Follow Up

    FIGHT GONE BAD 6 Follow Up

    A big THANK YOU to the CrossFit Asheville Community for their amazing support and super human efforts in Fight Gone Bad Six.By start time on Saturdayourfund raising team of 24 had earned $2856 and will continue to take donationsuntil the 23rd of September.Five further participants joined the WOD.Dozens of cheering family and freinds came out […]

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  • FIGHT GONE BAD 6

    FIGHT GONE BAD 6

    “Sure I am this day we are masters of our fate, that the task which has been set before us is not above our strength; that its pangs and toils are not beyond our endurance. As long as we have faith in our owncause andan unconquerable will to win, victory will not be denied us.” […]

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  • 110916 Friday

    110916 Friday

    Strength/Skill Development Complete 5 rounds of A1/2: A1. One-arm dumbbell shoulder press @ 21X1; 3-5/arm. Rest ~15s bw arms. A2. Knees-to-Elbows @ 22X0; 4-6 reps. (no kip) Rest 2 minutes bw sets w/emphasis on upper body mobility. WOD Complete 5 rounds of: Max rep burpee box-jumps in 60s (Box NTE 24/20″) Rest 2 minutes b/w […]

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  • 110915 Thursday

    110915 Thursday

    Strength/Skill Development A. Hang clean: Spend 20 minutes building to a heavy double. Allow 2-3 minutes of rest b/w lifts as the weights get heavy. B. Spend 6 minutes practicing dumbbell single arm snatching. Build to challenging triple per side w/o press-outs. WOD AMRAP in 8 minutes of: DB power snatch x 8 (4 per […]

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  • 110914 Wednesday

    110914 Wednesday

    Strength/Skill Development Complete 5 rounds of A1/2: A1. Overhead squat @ 2011; 3-5 reps. Rest ~ 60s A2. Supinated grip C2B Pull-up @ 21X1; 3-5 reps (Add weight or reduce bands as you are able to complete 5 reps) Rest ~ 2 minutes for upper body mobility prior to returning to A1. WOD 3 Rounds […]

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  • 110913 Tuesday

    110913 Tuesday

    Strength/Skill Development A1. Push-press @ 12X2; 3-5 reps x 5 sets. Rest ~30s A2. Ring rows @ 31X3; 3-5 reps x 5 sets. Rest 2 minutes for upper body mobility. WOD Complete 4 rounds for time of: 20 kettlebell swings (53/35lbs) 15 push-ups 10 toes to bar Reminder:FGB happens in the gym THIS Saturday, Sept […]

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  • 110912 Monday

    110912 Monday

    Strength/Skill Development A. Back squat @ 2013; 3-5 x 4. Rest 2-3 minutes bw sets once the weight gets heavy! B. 1-arm KB weighted walking lunge steps @ 2010; 4-5 steps/leg. Rest KB on floor ~10s to switch arms & repeat the 4-5 reps per leg. Complete 3 sets in this manner with ~60s rest […]

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