Latest From the Blog

  • May 27, 2016

    May 27, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Farmer’s Carry (3 x 50′) Score is total weight carried for 50′. WOD Metcon (4 Rounds for time) 4 sets: 4 Minutes to complete AFAP 400 Meter Run 21 Box Jumps (24/20) 12 Wall Balls (20/14 to 10′) Rest 1 minute after each set Record time […]

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  • May 26, 2016

    May 26, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Split Jerk (10 minute EMOM) WOD Metcon (Time) 3 Rounds: 30 Burpees 30 Pull-Ups 30 Thrusters (75/55)

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  • 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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