Latest From the Blog

  • May 25, 2016

    May 25, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Back Squat (3 x 3) Choose a weight to use across all sets. Not a max, but heavy. A2: Handstand Walk (Accumulate 100 feet.) Or 10 wall walks. WOD Metcon (Time) Masters Qualifier For time: 55 Burpees 34 Overhead squats (95/65) 21 Muscle-ups

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  • May 24, 2016

    May 24, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s choice Strength/Skill Development A1: Deadlift (10 minutes to a heavy double) A2: Strict Pull-ups (5 sets of 5 between deadlift sets) WOD Metcon (Time) House of Iron WOD 2 2016 6 Rounds: 6 Deadlifts (Rx 275/205, Scaled 225/155) 15 T2B 30 Double unders

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  • May 23, 2016

    May 23, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Snatch (4, 4, 3, 3, 2, 2) Warm-up for speed: Snatch Balance 4, 4, 3, 3, 2, 2 WOD Metcon (Time) 3 rounds: 400 m run 8 Power Snatches (135/95) 4 BMU

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  • May 21, 2016

    May 21, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice WOD Metcon (Time) 5 Rounds: Run 400 Meters 15 Burpees 10 Front Squats (155/105)

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  • May 20, 2016

    May 20, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Romanian Deadlift (3 x 10 reps) WOD Metcon (AMRAP – Reps) Masters Qualifier 2016 Event 3 15 minute AMRAP: 55 Double unders 15 C2B pull-ups 5 Hang Power Cleans (155/105)

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