• 090708 Wednesday “Fran-kenstein”

    090708 Wednesday “Fran-kenstein”

    CrossFit Strength/Skill Work:Kipping pullup or muscle-up practice WOD: 21-15-9 Front squats pull-ups For time. To determine your weight for front squats add 25% to the thruster weight you use in Fran. (ie. If you use 95lbs in Fran then FS @ ~120lbs. If you use 45lbs in Fran then use ~55lbs.) If you do not […]

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  • 090707 Tuesday “Double-up”

    090707 Tuesday “Double-up”

    Strength/Skill Work Single support deadlift: find a bilateral 5 rep max WOD “Double-up” 20-15-10-5 Push-press (M-95lbs, W-65lbs) Box jumps (M-24″, W-20″) 5-10-15-20 PVC Overhead squats Candlestick to tuck jump For time. This WOD was first completed on 090528. If you did the workout that day check your notebook and use the same load for push […]

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  • 090706 Monday “The Chief”

    090706 Monday “The Chief”

    CrossFit Training Strength/Skill Work Thrusters: 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: “The Chief” 3 rounds of the following: As many rounds as possible in 3 minutes of: 3 power cleans 6 push-ups 9 […]

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  • 090705 Sunday “Rest Day”

    090705 Sunday “Rest Day”

    Rest Day

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  • 090704 Saturday “Freedom and Fireworks”

    090704 Saturday “Freedom and Fireworks”

    Happy Independence Day! Skill: Find your 30 second max reps for Pull Up, Push Up, Sit Up and Air Squat. Rest as much as needed betweeneach set. WOD: “Freedom and Fireworks” Complete 100 Skyrockets (candlestick tostraight jump)for time. In the candlestick position the feet must remain together with toes pointed skyward and the body mustextend […]

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  • 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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