Latest From the Blog

  • 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) […]

    Read More...
  • 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

    Read More...
  • 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

    Read More...
  • 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

    Read More...
  • April 30, 2016

    April 30, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Warm-up to workout weights. WOD Metcon (Time) Happy Birthday JV and Rice!! “King Kong” 3 rounds for time: 1 Deadlift (455/325) 2 Muscle ups 3 Squat cleans (250/185) 4 HSPU Deadlift Scale A 405/275 Scale B 355/225 Scale C 305/185 Muscle ups Scale A 8 CTB pull ups […]

    Read More...