Latest From the Blog

  • April 30, 2016

    April 30, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Warm-up to workout weights. WOD Metcon (Time) Happy Birthday JV and Rice!! “King Kong” 3 rounds for time: 1 Deadlift (455/325) 2 Muscle ups 3 Squat cleans (250/185) 4 HSPU Deadlift Scale A 405/275 Scale B 355/225 Scale C 305/185 Muscle ups Scale A 8 CTB pull ups […]

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  • April 29, 2016

    April 29, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Hang squat clean (3, 3, 3, 2, 2, 2, 1, 1) WOD Metcon (Time) 5 Rounds: 60 Sit ups 40 Squats 200m run

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  • April 28, 2016

    April 28, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development Metcon (Time) 3 Rounds for time: 20 cals on AD 50 DU 1 MU (BMU/C2B/Pull Up etc) WOD Metcon (Weight) 18 minute EMOM Minute 1: 8 Alternating Reverse Lunges (185/125 lb – back rack) Minute 2: 10 Strict Pull-Ups Minute 3: Calorie Row (13/10)

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  • April 27, 2016

    April 27, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Power Snatch + Squat Snatch (2, 2, 2, 1, 1, 1) A2: Toes-To-Bar Complete 10 reps between each round of snatches. WOD Metcon (Time) 10 Burpee Box Jump-Overs (30/24) 200 m run 10 Squat Snatch (135/95) 200m run 10 Power Snatch (135/95) 200m run 10 […]

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  • April 26, 2016

    April 26, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Sumo Deadlift (8, 6, 4, 2) A2: Muscle-ups (AMRAP – 1) WOD Metcon (Time) 400 m run 10 Stone to shoulder (150/80) 20 Ring dips 30 KBS (70/53) 40 T2B 50 Double Unders

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