• 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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  • 091106 Friday “Overhead Power”

    091106 Friday “Overhead Power”

    Strength/Skill Work: Turkish Get-up WOD 3 rounds of 5 hang power snatch (70% of your snatch or OHSweight not to exceed 95/65lbs) 5 overhead squats 1 minute rest 3 rounds of 5 hang power clean (70% of HPC or push-press weight not to exceed 115/75) 5 push-press 2minutes rest 3 rounds of 5 hang squat […]

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  • 091105 Thursday “Believe”

    091105 Thursday “Believe”

    Strength/Skill Work: Front squat WOD 10,9, 8, 7, 6, 5, 4, 3, 2, 1 ring push-ups knees-to-elbows squats For time. If you normally do push-ups from your knees do as many as possible (if not all) from your toes. If you can do 20 push-ups from your toes then it is time to hit up […]

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