• 100714 Wednesday “Broken Coaster”

    100714 Wednesday “Broken Coaster”

    Strength/Skill Work Power clean: 5RM with 20 second limit per set. WOD 3 Rounds of: 7 deadlifts (Use ~70% of deadlift 5RM not to exceed 225/155lbs) 7 burpees 5 deadlifts 5 burpees 3 deadlifts 3 burpees For time. We last did the full “Rollercoaster” on 100413.

  • 100713 Tuesday “Adepto Animum”

    100713 Tuesday “Adepto Animum”

    WOD:With a continuously running clock, each round starts at the 5 minute mark: Round 1: 30 Wall Ball Shots (OR 30 Kettlebell swings) followed by 400m Run. Round 2: 30 Kettlebell swings (OR 30 Wall Ball Shots) followed by 400m Run. Round 3: Same as Round 1 Round 4: Same as Round 2 Round 5: […]

  • 100712 Monday

    100712 Monday

    Strength/Skill Work Overhead squat: Work towards a new 5RM WOD 400m run 10,9,8,7,6,5,4,3,2,1 Dumbbell Push-press (45lbs/25lbs) Push-ups Squats 400m run For time. (Run at the very beginning and the very end only.)

  • 100711 Sunday “Dr. Freckles”

    100711 Sunday “Dr. Freckles”

    For those of you who have not had the pleasure to work out with or meet Anne tomorrow will be your last chance for at least a little while. Anne will be leaving Monday to start med school this fall. She is an incredible story and a hard worker. We wish her lots of luck […]

  • 100710 Saturday

    100710 Saturday

    There has been a recent trend with the ladies of CrossFit Asheville hitting their first kipping pullups and even linking them on their first day! This is Tina from a couple weeks ago smoothly linking two in a row! Who will be next?!? Strength/Skill Work Spend 10 minutes working on handstand progressions: headstands, handstands against […]

  • 100709 Friday “Team 5k Row and…”

    100709 Friday “Team 5k Row and…”

    WOD In teams of 3-4 complete a 5,000m row in increments of 500m (each person rows a minimum of two 500ms). Those not rowing take turns moving bar weight of your choice from the ground to overhead. Each team may have two bars, but each person must decide upon bar weight at the start. Only […]

  • 100708 Thursday

    100708 Thursday

    Chris Solinsky sets a new American record in the 10k in his first 10k on the track! He runs 26:59…4:21 mile pace for 6.2 miles. Check out all the picture perfect running technique! Strength/Skill Work Back squat: work towards a new 5RM WOD 10-8-6-4-2 Hang cleans (80% 5RM not to exceed 135/95lbs) 20-16-12-8-4 Burpees For […]

  • 100707 Wednesday “Helen”

    100707 Wednesday “Helen”

    Strength/Skill Work: Shoulder Press: Work towards a new 5 rep max WOD 3 rounds for time of: 400m run 21 kettlebell swings 12 pull-ups This workout was last completed on 100510.