• 100618 Friday “Sit ‘n Slam”

    100618 Friday “Sit ‘n Slam”

    Strength/Skill Work:Deadlift WOD As many rounds as possible in 12 minutes of: 4 sit-ups 4 ball slams 200 OR 100m sprint 8 sit-ups 8 ball slams 200 OR 100m sprint 12 sit-ups 12 ball slams 200 OR 100m sprint 16 sit-ups 16 ball slams 200 OR 100m sprint… So, just to clarify you are adding […]

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  • 100617 Thursday

    100617 Thursday

    WOD 200m run 30 kettlebell swings 400m run 20 dumbbell push press (45/25lbs) 800m run 20 dumbbell push press 400m run 30 kettlebell swings 200m run For time. Strength/Skill Cash-out Ring dips: 5-5-5 work to add weight or reduce assistance with bands

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  • 100616 Wednesday “The Hilt”

    100616 Wednesday “The Hilt”

    Strength/Skill Work Squat clean: spend 10 minutes working towards a 1 rep max WOD 21-15-9 squat cleans (70% of max squat clean not to exceed 135/95lbs) burpees For time. This workout was last completed on 090812.

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  • 100615 Tuesday

    100615 Tuesday

    Asheville News: “Box attacks man” By: Ed Dz Times reporter: On Saturday morning it was reported that a CrossFit member was attacked by a wooden box. The member stated that he was jumping down off the box when for no apparent reason it slide under him causing him to strike the box” edge with his […]

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  • 100614 Monday “Grace”

    100614 Monday “Grace”

    Strength/Skill: Push jerk WOD 30 reps Power clean and jerk for time. Use 70% of max push jerk and push press and 80% of a 5RM. Last completed 100326.

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  • 100613 Be Who You See

    100613 Be Who You See

    I’ve been in the environment of personality and lifestyle change for a number of years now and have seen some really incredible transformations. I have seen people lose 100 pounds, shed 15% body fat, and go from not able to squat down 4 inches correctly to a 200 pound back squat and are still making […]

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  • 100612 Saturday

    100612 Saturday

    WOD 8 Rounds of: 12 kettlebell swings (2/1.5 pood) 12 box jumps (24″/20″) 200m run 1 minute rest between rounds. Subtract 7 minutes from your overall time and post to comments. Cash Out Plank holds: front plank for 1 minute, 15 sec rest, side plank for 30 sec, 15 sec rest, side plank for 30 […]

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  • 100611 Friday “Manson”

    100611 Friday “Manson”

    Strength/Skill Work: Hang Power Snatch WOD 2-4-6-8-10 Deadlift Hang power clean 10-8-6-4-2 Front squat Push-press For time. There is a 15 minute cap on this work-out. Use the same bar for the entire workout. 50-60% of your push-press 3RM not to exceed 95/65lbs. **Remember today is Project Red Shirt Friday!**

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