Why CrossFit Asheville?

  • CrossFit Group Classes
  • Forever Fit
  • Olympic Lifting Techniques
  • Strength Balance Emphasis

CrossFit Asheville is a community dedicated to assist individuals of various abilities reach their personal fitness goals.

JOIN CROSSFIT ASHEVILLE NOW!

August 6, 2016

August 6, 2016

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Push-ups

9 PVC OHS

WOD

Metcon (Time)

With a partner complete:

Row (600 m/500 m)

immediately into…

200 DU (100 per person)

150 Box Jump Overs (24/20)

125 Kettlebell Swings (53/35)

100 Burpees

immediately into…

Row (600 m/500 m)
With the exception of the DU’s, the work can be split between partners however you choose.

August 5, 2016

August 5, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row

3 Strict Pull-Ups

6 Push-ups

9 T2B

Strength/Skill Development

Stone to Shoulder (5 x 6 climbing)

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

WOD

Metcon (Time)

75 Toes to Bar

75 Push Press (95/65)

NOTE: Every time you break on any movement perform 5 Burpees

15 min time cap

August 4, 2016

August 4, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

200 m Run

3 Strict Pull-ups

6 Air squats

9 V- ups/GHD

Strength/Skill Development

Clean (10 min EMOM–2 Squat Cleans)

or 1 power clean + FS

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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CrossFit Asheville