• Friday 900703 “Freedom 5K”

    Friday 900703 “Freedom 5K”

    WOD: Run 5K for time. Post times in comments. CrossFit Asheville will be closed Friday, July 3rd and Saturday, July 4th. Enjoy your holliday!

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  • 090702 Thursday “Angie”

    090702 Thursday “Angie”

    WOD: “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats For time. Please note that this workoutWILL be scaled as needed.

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  • 090701 Wednesday “Siamese Twins”

    090701 Wednesday “Siamese Twins”

    Strength/Skill Work: Spend 10 minutes working handstands. WOD: Max reps of the following exercises are to be completed within the allotted time. Couplet A 4 rounds of: 40 seconds Hang Power Clean (M-115lbs, W-75lbs) 20 seconds rest 40 seconds Ring Dips 20 seconds rest After the four rounds of the first couplet are completed rest […]

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  • 090630 Tuesday “JUMP”

    090630 Tuesday “JUMP”

    Strength/Skill Work Deadlift: 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: Complete as many rounds as possible in 12 minutes of: 12 push-ups 50 feet broad jump 10 knees to elbows 12 push-press (M-75lbs, W-55lbs)

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  • 090629 Monday “Nancy”

    090629 Monday “Nancy”

    CrossFit Class Strength/Skill Work: The Coach Boz Overhead Squat Warm-up. (See Melissa Byers’s blog here for details.) WOD: “Nancy” 5 rounds of 400m run 15 overhead squats For time. Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. A guideline to use would be OHS […]

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  • Negative Nancy

    Negative Nancy

    You know who she is; that b*tch in your brain saying, “stop”, “it hurts”, “you’ll never be any good.” We all fight her. She comes on as fatigue sets in, as we approach our maximal effort, and as we reach our capacity. For some, it is 15 minutes into the WOD as blood pressure rises […]

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  • 090627 Saturday “Anna”

    090627 Saturday “Anna”

    Strength/Skill Work: Find a bilateral 3 rep max Turkish Get-up (TGU). Use dumbbells, kettlebells, barbells,med balls, peopleor weighted object of your choosing. Just make sure you can complete the movement with both arms! WOD: 600m run 10 TGUs (5 per arm) 400m run 8 TGUs 200m run 6 TGUs 400m run 4 TGUs 600m run […]

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  • 090626 Friday “No Limits”

    090626 Friday “No Limits”

    Strength/Skill Work: Burgener Clean Progression WOD: Complete as many rounds as possible in 20 minutes of: 5 Thrusters 7 Hang Power Clean 10 Sumo Deadlift High-pull Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out at 65lbs.

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