• 090718 Saturday “Ladies Choice”

    090718 Saturday “Ladies Choice”

    Strength/Skill Work Pistols: Practice your one-legged squats. How low can you go to a stack of weights? All the way down and up on both legs? Then, how much weight can you hold against your chest or overhead and repeat all the way down and all the way up? WOD Choice of: “Cindy” As many […]

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  • 090717 Friday “The Quick and the Dead”

    090717 Friday “The Quick and the Dead”

    CrossFit and ICE Training Strength/Skill Work Sprint Drills WOD 100m sprint @ 50% perceived effort Recovery: walk back to start 100m sprint @ 70% perceived effort Recovery: walk back to start 100m sprint @90% perceived effort Recovery: 3 minutes 100m sprint @ 100% perceived effort Recovery: 3 minutes 100m sprint @ 100% perceived effort Followed […]

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  • 090716 Thursday “Your Fifteen Minutes”

    090716 Thursday “Your Fifteen Minutes”

    Strength/Skill Work Thruster: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD Every minute on the minute for 15 minutes 5 Deadlifts 5 Hang Power Cleans 5 Thrusters If you complete the cycle in 30 seconds […]

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  • 090715 Wednesday “The Click”

    090715 Wednesday “The Click”

    CrossFit Strength/Skill Work Max Height Box Jump WOD 200m Run 9 Power Snatch (M-115lbs, W-95lbs) 21 Knees to Elbows 400m Run 15 Power Snatch 15 Knees to Elbows 800m Run 21 Power Snatch 9 Knees to Elbows For time ____________________________________________________________________________________________________________ ICE Training Strength/Skill Work Max Height Box Jump, Power Snatch+Snatch Balance @ 70% of Snatch, […]

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  • 090714 Tuesday “Partner-up”

    090714 Tuesday “Partner-up”

    Strength/Skill Work Power Clean: Find your 1 rep max WOD Complete as many rounds of the following in 20 minutes with a partner: Couplet A 7-5-3 Deadlift (M-225lbs, W-135lbs) Burpee Couplet B 7-5-3 Kettlebell swing (M-1.5 pood, W-1 pood) Pull-up With a partner complete each of theabove couplets. Only one person works at a time. […]

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  • Change Your Life Today!

    Change Your Life Today!

    From time to time we are criticized for not hammering diet more at CrossFit Asheville. Ok, let’s be honest we don’t really ever hammer any of you at all. Instead, we’ve decided to take the approach of allowing the clients to come to us when they are ready to make dietary changes along with the […]

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  • 090714 Monday “Corey”

    090714 Monday “Corey”

    Happy Birthday to Coach Corey! CrossFit Strength/Skill Work Front Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD As many rounds as possible in 8 minutes of: 4muscle-ups 8 clean & jerks (M-115lbs, W-75lbs) ____________________________________________________________________________________________________________________ […]

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  • Rest Day

    Rest Day

    “The People We Know” Thanks to everyone who could make it to the work/cook-out yesterday. There was a fantastic turn out and everyone enjoyed themselves tremendously. It was great to see all the faces meeting each other for the first time having worked out at different times/classes. Fun for everyone. A special thanks to our […]

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