• 091116 Monday “Nancy”

    091116 Monday “Nancy”

    Strenth/Skill Work Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps. Do a normal deadlift and go to single support once in the hang position. WOD 5 rounds for time of 400m run 15 overhead squats (95/65 or 70% max OHS) Classes will have […]

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  • 091114 Saturday “GoodYear”

    091114 Saturday “GoodYear”

    Strength/Skill Work: Split Jerk 5×5 after warm-up (Alternate lead leg!) WOD ~200m waiter” walk (M-45lb plate, W-25lbs plate) 2tire flips 50 feet tire drag (M-45lbs, W-25lbs) 30 box jumps ~150m waiter” walk 2tire flips 50 feet tire drag 20 box jumps ~100m waiter” walk 2tire flips 50 feet tire drag 10 box jumps For Time. […]

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  • 091113 Friday “Synergy”

    091113 Friday “Synergy”

    Strength/Skill Work: Back Squat* WOD AMRAP in 10 minutes of: 25 double unders 13 burpees *Some of you are quite sore from the work-outs this week. With that in mind we are offering options for the strength/skill portion today. Either do work sets off your 1 rep max or completely avoid the back squat today […]

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  • 091112 Thursday “Heartbeat”

    091112 Thursday “Heartbeat”

    Strength/Skill Work: Box Jumps and Depth Drops WOD 5 rounds of: 30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs) 30 seconds max rep kettlebell swings (1.5/1 pood) 1 minute rest Please chat with me in class or email me ShannaDuvall@gmail.comif you are interested in helping […]

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  • 091111 Wednesday “Joshie”

    091111 Wednesday “Joshie”

    CrossFit Asheville consists of members who come from many different backgrounds all working together to achieve a wide variety of goals. Some wish to complete a 5k, get that first pull-up, lose that baby weight, qualify for Boston, continue to live independently, qualify for the CrossFit Games, deadlift twice one” bodyweight, look good naked, or […]

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  • 091110 Tuesday “Siete”

    091110 Tuesday “Siete”

    Strength/Skill Work: Thrusters WOD 7 rounds of 7 ring dips 7 burpees For time.

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  • 091109 Monday “Zombie”

    091109 Monday “Zombie”

    Strength/Skill Work: Shoulder Press WOD As many rounds as possible in 20 minutes of: 200m run 12 deadlifts (M-185lbs, W-135lbs)* 12 box jumps 100 feet walking lunge *Do not exceed~75% of your DL 5RMor 65% of your DL 1RM

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  • 091107 Saturday “Run For Your Legs”

    091107 Saturday “Run For Your Legs”

    WOD With a continuous running clock Run 1 mile for time while completing 20 squats every two minutes. Post overall time and total number of squats to comments. REMINDER: The Saturday 9am is cancelled. Get this one in on your own. FYI 4 laps of a track equals one mile.

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