• 150627 Saturday

    150627 Saturday

    CrossFit Asheville – CrossFit Warm-up DU/ OHS Tabata Strength/Skill Development GOAT Day- Take 10 minutes to work on a weak skill. WOD J (Time) 200 Double Under Buy-In -immediately into- 4 Rounds for Time: 5 Muscle Ups 10 Front Squats (155#/105#) 15 Handstand Push-Ups 20 Burpees Complete the workout solo or in teams of 2 […]

    Read More...
  • 150626 Thursday

    150626 Thursday

    CrossFit Asheville – CrossFit Warm-up Coach’s choice to include hip and shoulder mobility. Strength Development A1: Thruster (5, 3, 1, 5, 3, 1) A2: Kipping Pull-ups (AMRAP -1 x 3) Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.Work on kipping/ butterfly skills as needed Partner WOD Metcon (AMRAP – Rounds and […]

    Read More...
  • Thursday, June, 25, 2015

    Thursday, June, 25, 2015

      Warm-up Warm up is coach’s choice to include snatch drills. Strength/Skill Development Snatch (EMOM 5)  2 Squat Snatches every minute on the minute, climbing WOD For time: 5 Rounds of Cindy 20 Squat Snatches (moderate) (115/80) 5 Rounds of Cindy 1 Round of Cindy = 5 Pull ups 10 Push ups 15 Air squats

    Read More...
  • Wednesday, June, 24, 2015

    Wednesday, June, 24, 2015

      Warm-up Coach’s choice Strength Development A1: Deadlift (10, 8, 6) Add weight as able A2: Shoulder Press (10, 8, 6 ) Add weight as able WOD 3 Rounds for Time: 30 Calorie Row 20 Power Cleans (95#/65#) 10 Overhead Squats (95#/65#) 5 Handstand Push Ups

    Read More...
  • Tuesday, June, 23, 2015

    Tuesday, June, 23, 2015

      Warm-up Coach’s choice warm up. Strength/Skill Development (10 minutes) A1: Pistols (10, 10, 10) Add weight as able. A2: Handstand Walk (AMRAP meters x 3) Scaling to include: HS hold- accumulate 60s and Wall Walks- AMRAP in 60s WOD (35 minutes) Metcon (No Measure) EMOM 30: Minute 1 – 30 Double-Unders -OR- 40 seconds of […]

    Read More...
  • Monday, June, 22,2015

    Monday, June, 22,2015

      Warm-up Squat Clean Skill Drills with a PVC – Dip and shrug – Dip, shrug and high elbows – Dip, shrug, muscle clean – Dip, shrug, power clean – Dip, shrug, squat clean Strength/Skill Development  Squat Clean (15 minutes to a heavy double) Technique work on squat cleans, does not have to be TnG WOD […]

    Read More...
  • House of Iron, June, 20th

    House of Iron, June, 20th

    This Saturday we will be hosting the House of Iron competition benefitting Iron Girls!  Because of this we will not have any classes or open gym. Be sure to come by and cheer on your friends!  They are also still taking registrations for two person teams if you want to compete!

    Read More...
  • Friday, June, 19, 2015

    Friday, June, 19, 2015

      Warm-up 2 Rounds NFT: 20 cals row/ AD 5 pull ups/ ring rows 10 air squats 5 burpees Strength/Skill Development  2 Snatch + OHS (EMOM 8, climbing)  WOD For time: 200m med ball run (30#/20#) 21 OHS (95#/65#, or ~70% of multi rep max) 10 burpee pull ups 150m med ball run 15 OHS 10 […]

    Read More...