Author Archives: crossfit-dev

February 25, 2017

CrossFit Asheville – CrossFit WOD CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time […]

February 24, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Weighted Dip (Build to a heavy single) WOD Metcon (AMRAP – Rounds and Reps) 18 minutes: 9 Burpees 9 RKBS (2/1.5) 200 m Run

February 23, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Thruster (Build to a heavy double) May use a rack. WOD Metcon (Time) 21-18-15-12-9 Thrusters (95/65) 40 DU

February 22, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Front Squat (6, 5, 4, 6, 5, 4) WOD Metcon (AMRAP – Rounds and Reps) Teams of 2 – AMRAP 20: 1 Cal Row, 1 Burpee BJ (24/20) 2 Cal Row, 2 BBJ 3 Cal Row, 3 BBJ Partner 1 completes the first round, 1 Cal and 1 BBJ. […]

February 21, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Power Snatch + OHS + Hang Squat Snatch Complex (15 min to heavy) 1 rep= 1 power snatch + OHS + hang squat snatch WOD Metcon (Time) 21 Power Snatch 21 Pull-ups 15 OHS 15 C2B Pull-ups 9 Squat Snatch 9 BMU (95/65)

February 20, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Deadlift (6, 5, 4, 6, 5, 4) WOD Metcon (Time) 5 Rounds: 10 HSPU 10 Deadlifts (185/135) 200 m Run

February 18, 2017

CrossFit Asheville – CrossFit WOD Badger (Time) Three Rounds for time of: 30 ‘Squat’ Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger click hereRx women: 65#

February 17, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Weighted Pistols (3 x 5/leg) Scaled: DB box step-up WOD Metcon (Time) 15 – 12 – 9: T2B WB (20/14 to 10) Pistols Burpees

February 16, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Clean and Jerk (Build to a heavy single) Muscle-ups (AMRAP – 1 x 3) bar or ring WOD CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Cash-out 2000 m Row (Time)

February 15, 2017

CrossFit Asheville – CrossFit Strength/Skill Development Handstand Walk (For meters x 3) Scaled: 30 sec wall walks x 3 WOD Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006To […]