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.

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September 28, 2016

September 28, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Beer City Beatdown Bear Complex (8 min to complete four complexes)

1 Squat Clean

1 Shoulder To Overhead

1 Back Squat

1 Shoulder to Overhead

1 Overhead Squat
Score is total weight for four completed complexes.

WOD

Metcon (Time)

50 Thrusters (135/95) for time.

EMOM: 5 burpees

30 minute time cap.

September 27, 2016

September 27, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Good Mornings (5 – 5 – 5 – 5)

Complete 10 – 20 GHD sit-ups between rounds.

WOD

Metcon (Time)

5 Rounds:

5 Deadlifts (315/205)

10 Push-ups

50 DU

September 26, 2016

September 26, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Hang Clean (10 minutes to a heavy single)

WOD

Metcon (AMRAP – Rounds and Reps)

“Beth’s 7 Year Itch”

Partner WOD

20 minute AMRAP:

5 Hang Squat Cleans (155/105)

10 Toes to bar

15 Box Jumps (24/20)

Partner 1 runs 200 m with a sandbag (40/20) while partner 2 completes as many rounds of the triplet as possible.

Score is total rounds and reps of the triplet completed.

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CrossFit Asheville