• Monday August 10, 2015

    Monday August 10, 2015

       Strength Development A1: Back Squat (5 sets of 5 reps) Across (use the same weight for all 5 sets) ~75% of 1RM A2: Chest-To-Bar Pull-ups (3 sets of AMRAP -1) WOD Metcon (Time) 50 Thrusters (135/95) 40 T2B 30 OH WB walking lunge (20/14) 20 Burpees over the bar

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  • Saturday August 8, 2015

    Saturday August 8, 2015

       GOAT Work Take 15 minutes to work on your goat. WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 To learn more […]

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  • Friday August 7, 2015

    Friday August 7, 2015

    CrossFit Asheville – CrossFit Strength/Skill Development A1: Sumo Deadlift (6, 4, 6, 4) A2: Muscle-ups (4 Sets of 3 reps) Please sub C2B + Dips, or RR + H/R push ups for strength building, do 5 of each WOD Metcon (Time) 3 Rounds for time of: 700m block run to the right 10 push press […]

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  • Thursday August 6, 2015

    Thursday August 6, 2015

       Strength Development Alternate between A1 and A2, allow 25 minutes. A1: Shoulder Press (6, 4, 2, 6, 4, 2) A2: Bent Over DB Row (8, 8, 8) WOD Allow 15 minutes including set up and warm up. Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 10 Overhead Squats (95/65) 10 Front Rack walking […]

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  • Wednesday August 5, 2015

    Wednesday August 5, 2015

       Strength/Skill Development A: Snatch Balance (2, 2, 2, 2) Climbing WOD Metabolic Monster (Time) 3 RFT: 75 DU (150 singles) 50 Air Squats 25 Calorie Row Compare to time on 6/1/2015

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  • Tuesday August 4, 2015

    Tuesday August 4, 2015

       Strength/Skill Development A1: Squat Clean (Build to a heavy single) A2: Weighted C2B Pull-up (3 sets of 1-3 reps) WOD Metcon (Time) 10 rounds for time of: 5 (HSPU) handstand push-ups 10 pistols, alternating 5 pull-ups Subs for HSPU- hand release push ups, DB shoulder press, HSPU to a plate or from a box […]

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  • Monday August 3, 2015

    Monday August 3, 2015

    Strength/Skill Development A1: Good Mornings (3 sets of 6 reps) A2: Bench Press (3 sets of 6 reps) WOD Metcon (Time) 7 Rounds for time of: 7 Box jumps (must extend and show control at the top) (24/20) 7 KBS (2pd/ 1.5pd) 7 FS (115/85) 7 Burpees over the bar

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  • Saturday August 1, 2015

    Saturday August 1, 2015

       GOAT Work Take 15 minutes to work on your goat! Partner WOD To The Lost… (Time) As teams of two or solo complete, with a 30 minute time cap: 30 burpees 50 pull ups 100 sit ups 150 air squats 60 burpees 25 pull ups 50 sit ups 75 air squats 30 burpees With […]

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