• 140412 Saturday Mike “Dork” Kennedy

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-10: TnG Deadlift, Overhead Squat, C2B Pull-up, KBS. Strength Development A1. : Front Squat (x 4-5 x 4. ) A2 : Kneeling Torso Row (@ 21X0; 4-6 x 4. ) WOD Mike “Dork” Kennedy (Time) 33 Back Squats (NTE 225/155lbs) 15 Burpees […]

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  • 140411 Friday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 5-10: Romanian Deadlift KB Windmill NGHP Goblet Squat Toes to Bar. Strength/Skill Development A1. : Sumo Deadlift High Pull (x 5-8 x 3.) A2. : 1-arm DB Overhead Squat (x 5-8/arm x 3. ) WOD Complete 5 Rounds of the following EMOM […]

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  • 140410 Thursday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: Stone/MB to Shoulder-alternating, Split Stance BTNP (same reps per leg), C2B Pull-up (Strict Rnd 1), H-R Push-up. Strength/Skill Development A1. : Split Jerk ( 1-2 x 5) A2. : Ring Rows ( @ 21X1; 4-6 x 4 – Moderate Effort. ) […]

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  • Olympic Lifting Meet plus Free Squat Clinic

    Olympic Lifting Meet plus Free Squat Clinic

    Asheville Strength and Conditioning has an Olympic Lifting Meet and a Free Squat Clinic coming up.The  Olympic weightlifting meet is on Saturday, May 31st. It is open to all lifters, ages, and levels. “No singlet, no problem (because this is not a sanctioned competition with USA Weightlifting, you can wear shorts and a T-shirt to compete).” This will be […]

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  • 140409 Wednesday “Descending Chipper”

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-12: Sumo Deadlift, WB–>1-arm Waiter’s Squat, TGU, KBS, TTB, Box Jump (Step-down Rnd 1) WOD Descending Chipper (AMRAP – Reps) AMRAP in 30 minutes: 1k Row 90 Double Unders 80 Steps Walking Lunge 700m Run to the Left 60 Wall Balls (20/14#/10′) […]

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  • 140408 Tuesday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-12: DB Suitcase Deadlift, T-Push-up–>Dip, Goblet Squat, RKBS. Strength Development Take 20 minutes to progress through A1-4 (NTE 3 Rounds). Move steadily b/w A1-4 then rest 3-5 minutes before restarting A1. A1. : DB Squat Clean Thruster (TnG x 16-20. ) A2. […]

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  • 140407 Monday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Squat Clean KB Good Morning BTNP &/or HSPUS (Strict Rnd 1) C2B Pull-ups (Strict Rnd 1) Strength/Skill Development A1. : Romanian Deadlift (@ 2010; 5-8 x 4.) A2. : Axle Shoulder Press (@ 21X1; 5-8 x 3) A2. : Handstand Push-ups […]

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  • 140406 Sunday Recovery

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    Main – CrossFit Recovery 1.4 (AMRAP – Reps) Complete 1-3 Sets of: AMRAP in 10 min @ 80% 8 Goblet Squats 12 1-arm DB SDHP alt (6/arm) 8 Plank Burpee Box Step-over (4 per side) 60s Row for Cals Rest 5 minutes b/w sets

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