Latest From the Blog

  • June 25, 2016

    June 25, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice WOD Coffey (Time) For time: Run 800 meters 50 Back Squats, 135# 50 Bench press, 135# Run 800 meters 35 Back Squats, 135# 35 Bench press, 135# Run 800 meters 20 Back Squats, 135# 20 Bench press, 135# Run 800 meters 1 Muscle-upIn honor of U.S. Marine Corporal […]

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  • June 24, 2016

    June 24, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Muscle-ups (5 sets of 20 seconds) WOD Metcon (Time) 21 Power Cleans (135/95) 21 Pull ups 500m row 15 Power Cleans 15 Pull ups 500m row 9 Power Cleans 9 Pull ups 500m row

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  • June 23, 2016

    June 23, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Jerk (7 x 1) Can be push or split. WOD Metcon (No Measure) EMOM 30: Minute 1: 30 DU (or 40 seconds of DU attempts) Minute 2: 10 Burpees Minute 3: 1-3 MU, 5 CTB, 10 RR All movements should be 40 sec or less of […]

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  • June 22, 2016

    June 22, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development Hang squat clean (7 x 3) WOD Metcon (Time) Every 6 minutes, for 24 minutes (4 sets) of: Run 400 Meters 10 Alternating One-Arm DB Snatch (70/50) 15 Ring Dips Run 400 Meters Score is your slowest time of the 4 sets.

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  • June 21, 2016

    June 21, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice Strength/Skill Development A: Strict Pull-ups (5 sets of 20 sec) B: Warm Up (No Measure) Warm up squat clean for WOD. WOD Metcon (AMRAP – Reps) 5 Rounds on the 3 Minute: 200 Meter Run Squat Cleans (155/105) in the remaining time Score is total number of Squat […]

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