Latest From the Blog

  • July 27, 2016

    July 27, 2016

    CrossFit Asheville – CrossFit Warm-up Warm-up (No Measure) 3x: 5 Strict pull-ups 20 GHD 200 m row Strength/Skill Development Hang Clean (5-5-3-3-3-1-1-1-1 climbing) Power and/or squat WOD Metcon (Weight) EMOM x 21: Min 1: 50 DU Min 2: 10 HSPU Min 3: 5 Power cleans (155/105)Rx+ = Unbroken

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  • July 26, 2016

    July 26, 2016

    CrossFit Asheville – CrossFit Warm-up Warm-up (No Measure) 3x: 20 cal AD 3 Strict pull-ups 6 Push-ups 9 Sit-ups Strength/Skill Development Snatch (10 min EMOM–2 reps) Warm-up to a heavy weight. Then, EMOM. WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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  • July 25, 2016

    July 25, 2016

    CrossFit Asheville – CrossFit Warm-up Warm-up (No Measure) 3x: 10 Sit-ups 20 Supermans 30 DU Strength/Skill Development Back Squat (5-5-3-3-3-1-1-1-1 climbing) WOD Metcon (Time) 1400 m Run Then, 3 rounds: 50 steps Front Rack lunges (135/95) 50 Double UndersTime recorded is the total time to complete the run and the 3 rounds.

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  • July 23, 2016

    July 23, 2016

    CrossFit Asheville – CrossFit Warm-up Coach’s Choice WOD Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsSolo or with a partner.

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  • July 22, 2016

    July 22, 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 Snatch (Build to a heavy single) Power or squat. WOD Metcon (Time) 3 Rounds: 21 Cal Row 15 Box Jumps (24/20) 9 Snatch (135/95)Compare to July 21, 2015.

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