• 110328 Monday “Three Amigos”

    110328 Monday “Three Amigos”

    Strength/Skill Work: Complete 5 rounds of: Single support deadlift @ 3211, 4-6 reps/leg. 30s rest b/w legs Ring rows @ 41X2; 5-7 reps. Two minutes rest WOD 3 rounds of 30 seconds of work 30 seconds of rest ring dips overhead squats with bar weight ball slams This workout was last completed on 101201.  

  • 110326 Saturday

    110326 Saturday

      Strength/Skill Work Thruster: Complete 6-8 sets of 2-5 reps. There is a range to allow for more individual variation today. Base the decision on your experience with the lift and how your body is feeling. It is recommended that less experienced athletes work on 5 reps at a time. Partner WOD AMRAP in 8 […]

  • 110325 Friday “Toxic”

    110325 Friday “Toxic”

      Lactate Training 6 Rounds of: In 90 seconds complete: 200m sprint 10 Russian swings (as heavy as you can go for consecutive swings NTE 2/1.5 pood) Max rep burpees 4:30 to rest After rounds 1,3,5 complete 5-7 pullups or ring rows @ 51X2 After rounds 2,4,6 complete 5-7 ring dips @ 30X1 Post highest […]

  • 110324 Thursday

    110324 Thursday

      Strength/Skill Work Hang power snatch: Complete 5-7 sets of 3. Work on mobility between sets WOD 5 Rounds of: 9 Overhead squats (~70% of 5RM NTE 95/65lbs) 9 box jumps (24/20″) For time.

  • HeartStrings 2011 is here!

    HeartStrings 2011 is here!

    Alright CrossFit Asheville! We were one of the top teams in last year’s HeartStrings fundraiser. What are we going to pull together this year??? For those of you unfamiliar with what HeartStrings or Project Access is all about please read below.   Now in its 15th year, BCMSProject Access is a coordinated public-private system of […]

  • 110323 Wednesday

    110323 Wednesday

      Strength/Skill Work Back squat: Complete 5-6 sets @ 2013 for 2-4 reps. 2 minutes rest between sets. If you can complete 4 reps go up in weight. If you are unable to complete 2 then go down in weight. WOD Complete 6 rounds of: 30 seconds max reps Wall Ball 30 seconds max distance […]

  • 110322 Tuesday

    110322 Tuesday

    Strength/Skill Work: Complete 5 rounds of: Russian swings x 8-12, 30 sec rest American swing x 6-8, 30 sec rest Ring dips @ 30X1, 4-6 reps 60 seconds rest for mobility work WOD AMRAP in 12 minutes of: 4 hang cleans 6 box step ups per leg (20″/16″. No weight. Work on stabilization of the […]

  • 110321 Monday

    110321 Monday

    Complete 2 rounds of the following: WOD AMRAP in 4 minutes @ SUSTAINABLE effort: 5 sumo deadlift (Use ~50% of your power clean NTE 75/55lbs) 3 sumo deadlift high pull 200ft run (100ft out, back NOT a sprint. Focus on quick feet & proper technique) AMRAP in 4 minutes @ conversation pace of agility course […]