Color coordinated!

Strength/Skill Development

A1. Deadlift 6, 4, 2, 6, 4, 2

A2. FLR on rings: Accumulate 40-60s x 5 sets.

WOD

AMRAP in 15 minutes of:

200m run

6 hand-release push-ups

8 goblet squats (53/35lbs)

12 steps single KB front rack walking lunge (switch arms after 6 steps)

Post best DLx2, total rounds + any partial with [...]

100 VOLUNTEERS Needed for May 19th!!!!

This year we need 100 volunteers to support the Music and Arts Festival on May 19th.   We’re growing dramatically in popularity and reputation. More vendors! More food! More music! Being great takes more volunteers. Volunteering for a short 2-3 hour shift you will be part of the equation for our success (plus you get a [...]

Strength/Skill Development

DB Split squat (or lunge squat) @ 3011; 6-8/leg x 3 sets. Rest 60s b/w legs

WOD

AMRAP in 8 minutes of:

Push-press x 8 (60-70% of a multi-rep max NTE 75/55lbs)

KBS x 16 (NTE 1.5/1 pood)

Rest 4 minutes

AMRAP in 8 minutes of:

Pull-ups x 8

Box jumps x 16 (NTE 20/16″)

Post best SS/LS load, rounds+reps for each couplet with [...]

Join us THIS Monday, May 7th 2012 to help Bob Weeks of fix4theday.com kick off his Run Across North Carolina to raise funds and awareness for the Wounded Warrior Project. To support Bob’s efforts CrossFit Asheville will host a community event beginning with a Hero WOD at 6:30pm. Donations will be accepted [...]

Strength/Skill Development

A1. 1 1/4 back squat @ 40×1. 6, 6, 4, 4, 2 reps.

A2. Bent arm hang: accumulate 40-50% of your max x 4 sets.

Rest 2 minutes.

WOD

Complete 6 rounds of:

Ring dip x 4

Virtual shoveling x 10 (alternate sides per round)

Farmer’s carry x 60m

for time.

Virtual shoveling must tap both sides of the box/cone per rep.

Post best BS x 2, [...]

Kate snatched 130lbs in event 5 to put her into 14th overall and make the cut for the top 18 into the final!  This is Kate’s 7th muscle up of the first round of the final!  As you will see she was all smiles!  Well deserved after finishing 46th in the Open.  Congrats Kate!

Strength/Skill Development 

Complete 3 [...]

Kate is in 25th after day 1 of the Southeast Regional!  Here is a video of the second workout (white tank top on left)  2k row, 50 pistols, 30 hang cleans @ 135lbs.  She took 2nd in her heat & 10th overall completing this workout in 15:14!

Strength/Skill Development

Dumbbell single leg RDL @ 3011; 6-8/leg x 3 [...]

Strength/Skill Development 

Following warm up complete 3 sets of the following complex:

Power clean+Hang squat clean+ 3 front squats.

Rest 2 minutes b/w sets.  Increase weight as able each set.

Or if you have not been in class this week:

Strength Testing 

A.  1 attempt max rep deadhang supinated grip chin ups @ 3010

B. 1 attempt max rep strict bar [...]