CrossFit Asheville

Strength/Skill Work Front squat: Work towards a new 5 rep max.  If you missed at a new 5RM last time we did front squats then begin you work set series. WOD 4 Rounds of: 40 seconds work/20 seconds rest pull-ups (reps) overhead walking lunge (for distance in feet with plate locked out overhead) Ball slam [...]

Saturday: Normal class hours Painting Party If all runs on time with the installation of the showers it looks like our first day in the new box will be Monday, Sept 13th! With that in mind we have two weekends left to wrap up all the hard work David has been managing.  This weekend we [...]

Strength/Skill Work Single support deadlifts: 5×5 per leg WOD 21-18-15-12-9-6-3 Sumo deadlift high-pull Push Jerks For time. Use ~60% of your push jerk 5RM not to exceed 75/55lbs.  Please do not round up on your percentages.  This was the workout of the day on CrossFit.com on August 28, 2010 and the top times ranged from [...]

Check out a young Sage Burgener and her snappy fast elbows.  Coach B address the importance of catching the bar ON THE SHOULDERS.  Were your elbows this high today? As well, you can read a recent post written by Sage at CrossFit Invictus here.  She discuss some important points to consider when doing the clean [...]

Strength/Skill Work Back squat: Work towards a new 5RM WOD 400m run 50 squats 25 pushups 400m run 30 squats 15 push ups 200m run 20 squats 10 pushups 200m run For time.

WOD 3 Rounds for time of: 10 Overhead squats (Use ~80% of your OHS 5RM not to exceed 135/95lbs) 50 Double unders For time. See Chris Spealler complete this workout at the 2010 Northwest Regionals here. Clear your bar, roll out your lower leg and then complete: 6-8 100m hill sprint cut-downs. First run should [...]

Strength/Skill Work Hang (squat) clean: work towards a new 5RM WOD 10-1 ladder of Deadlift 1-10 ladder of Hang clean For time. Use 80-90% of TODAY’s hang clean 5RM not to exceed your bodyweight.  Use one bar for this workout and alternate b/w deadlifts and hang cleans working down in reps on DLs and up [...]

Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes.  Use enough assistance to hit 15-20 dips in the first round.  Post first round and overall reps to comments. WOD In two minutes complete: 12 box jumps 12 kettlebell swings Max rep burpees in remaining time [...]

Strength/Skill Work Shoulder Press: Work towards a new 5 rep max.  If you missed at a new 5RM last time we shoulder pressed please see a coach for what work set series you will complete today. WOD AMRAP in 16 minutes of: 800m run 50 ft broad jump 100m waiters’ walk (25/45lbs plate) Scale the [...]