• 150422 Wednesday

    150422 Wednesday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 2-8: Back Squat, H/R-Push-up–>Dip, Turkish Get-up, Toes 2 Bar. Strength Development A. : Weighted Dip (@ 20X1; 4-6 x 4. Rest 2 Min) A. : Weighted Ring Dip (@ 20X1; 4-6 x 4. Rest 2 Min) WOD Turkey Run (Time) 10-8-6-4-2 Turkish […]

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  • 150421 Tuesday

    150421 Tuesday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: DB Single Leg DL, Hang Power Clean, Box Jump Over – (Step off Rnd 1), 1-arm OH Carry. Strength/Skill Development A1. : Sumo Deadlift (TnG; 9, 7, 5, 9, 7, 5) A2. : DB Push-Press (TnG; 9, 7, 5, 9, 7, […]

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  • 150420 Monday

    150420 Monday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: 1-arm OHS, Barbell Row (Pause against chest) DB Squat Clean-moderate, H/R Push-up. Strength Development Spend 18 minutes alternating A1-2 NTE 3 Rounds. Utilize weighted pull-up score if using gravitron. A1. : Overhead Squat (@30X1; 6-10) A2. : Strict Pull-ups (AMRAP -1) […]

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  • 150419 Sunday Recovery

    150419 Sunday Recovery

    CrossFit Asheville – CrossFit Recovery 1.2 (3 Rounds for reps) 3 rds: 1 min 10m SB/MB Shuttle carry 30 sec suitcase DL, rt 30 sec suitcase DL, lt 1 min bear crawl 30 sec Rt arm waiter’s squat 30 sec Lft arm waiter’s squat 1 min plank hold 3 min row Z1

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  • 150418 Saturday

    150418 Saturday

    CrossFit Asheville – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Sumo Deadlift High-pull, Wall Ball, Axle Shoulder Press, Box Jump- Step down, Push-up. Strength/Skill Development Take 12 Minutes to alternate A1/2: A1. : Back Squat (Build to a moderate triple) A2. : Axle Push-Press (Build to a moderate triple) Partner WOD […]

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  • 150417 Friday

    150417 Friday

    Announcements Join us this Saturday, 18 April 2015 from 07:30 until 08:30 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Handstands. CrossFit Asheville – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-10: Front Squat, BTN Press, C2B Pull-up (Strict […]

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  • 150416 Thursday

    150416 Thursday

    Announcements Join us this Saturday, 18 April 2015 from 07:30 until 08:30 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Handstands. CrossFit Asheville – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Snatch Grip Deadlift, H/R Push-up, Toes 2 […]

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  • 150415 Wednesday

    150415 Wednesday

    Announcements Join us this Saturday, 18 April 2015 from 07:30 until 08:30 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Handstands. CrossFit Asheville – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 2-10: Single Leg RDL, C2B Pull-up (Strict)–>Muscle-up/Ring […]

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