• 140409 Wednesday “Descending Chipper”

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-12: Sumo Deadlift, WB–>1-arm Waiter’s Squat, TGU, KBS, TTB, Box Jump (Step-down Rnd 1) WOD Descending Chipper (AMRAP – Reps) AMRAP in 30 minutes: 1k Row 90 Double Unders 80 Steps Walking Lunge 700m Run to the Left 60 Wall Balls (20/14#/10′) […]

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  • 140408 Tuesday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-12: DB Suitcase Deadlift, T-Push-up–>Dip, Goblet Squat, RKBS. Strength Development Take 20 minutes to progress through A1-4 (NTE 3 Rounds). Move steadily b/w A1-4 then rest 3-5 minutes before restarting A1. A1. : DB Squat Clean Thruster (TnG x 16-20. ) A2. […]

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  • 140407 Monday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Squat Clean KB Good Morning BTNP &/or HSPUS (Strict Rnd 1) C2B Pull-ups (Strict Rnd 1) Strength/Skill Development A1. : Romanian Deadlift (@ 2010; 5-8 x 4.) A2. : Axle Shoulder Press (@ 21X1; 5-8 x 3) A2. : Handstand Push-ups […]

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  • 140406 Sunday Recovery

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    Main – CrossFit Recovery 1.4 (AMRAP – Reps) Complete 1-3 Sets of: AMRAP in 10 min @ 80% 8 Goblet Squats 12 1-arm DB SDHP alt (6/arm) 8 Plank Burpee Box Step-over (4 per side) 60s Row for Cals Rest 5 minutes b/w sets

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  • 140405 Saturday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-10: TnG Deadlift, KB Windmill, Goblet Squat, Toes 2 Bar, DB Plank Burpee BSU. Strength Development Back Squat (@ 20X1; 6-10 x 3.Rest 3 minutes. ) WOD Complete 3 Rounds of A1, A2, A3. Note total work for each exercise over the […]

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  • Battle of the Boxes

    Battle of the Boxes

            Just in case you didn’t make it to regionals but you still have that urge to compete! CrossFit Greensboro will be hosting the Battle of the Boxes on April 12th, 2014.   Check for the Battle of the Boxes in your area! Register here for Battle of the Boxes It’s only $65 to […]

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  • 140404 Friday “Row, Step, Jump”

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-12: Good Morning, Russian BSU or Pistols, H/R Push-up to Plate Strength/Skill Development Spend 15 minutes alternating b/w through A1/2: A1. : 1-arm Farmer’s Carry ( Build to a tough 30m/arm. ) A2. : Front Leaning Rest (Rings) (40-60s. Report total seconds […]

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  • Five Year Anniversary Celebration

    Five Year Anniversary Celebration

            Saturday we had the chance to celebrate five years of fitness, five years of community, five years of mental strength, five years of challenge, five years of excellent coaching and five years of business success for CrossFit Asheville.  Collectively, we are all grateful for the ways that CrossFit Asheville, its coaches […]

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