Latest From the Blog

  • May 6, 2016

    May 6, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Split Jerk Jerk Balance 3, 3, 3 https://www.youtube.com/watch?v=2uSBT7csXgU Followed by 10 minutes to a heavy split jerk WOD Metcon (Time) Deadlift (315/225) 10 – 5 – 3 – 5 – 10 Run 200 m after each set

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  • May 5, 2016

    May 5, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Squat Snatch 3, 3, 3 @ 60% 2, 2, 2 @ 70% 2, 2 @ 80% 1, 1, 1 @ 85% 1, 1 @ 90% 1 @ 90% + WOD Metcon (Time) 5 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 10 snatches (155/105) […]

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  • May 4, 2016

    May 4, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Split Squat (8, 8, 8 per leg) A2: Bench Press (8, 6, 4, 2) WOD Metcon (Time) “McKenzie” 3 Rounds: 20 Thrusters (95/65) 1 minute between rounds

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  • May 3, 2016

    May 3, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Power Clean (10, 9, 8, 7, 6, 5, 4, 3, 2, 1) A2: Weighted C2B Pull-up (1 – 3 reps x 3) WOD Metcon (Weight) Every 2 minutes for 10 rounds (20 mins total): 6 Burpees 4 Power cleans (185/135) 2 Muscle ups

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  • May 2, 2016

    May 2, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Back Squat (3, 3, 3, 3, 3) A2: Rope Climb (1 ascent after each set of BS) Legless if possible WOD Metcon (Time) 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14 to 10′)Rx+ is Unbroken

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