Latest From the Blog

  • July 29, 2016

    July 29, 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 Jerk (3-3-3-3-3-3) Push or split. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes: 400 m Row 10 FS (185/125) 20 T2B

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  • July 28, 2016

    July 28, 2016

    CrossFit Asheville – CrossFit Warm-up Warm-up (No Measure) 3x: 10 Sit-ups 10 Push-ups 20 Supermans 30 DU Strength/Skill Development Deadlift (5-5-3-3-3-1-1-1-1 climbing) WOD Metcon (Time) 700 m Run Then, 5 Rounds: 15 Box Jumps (24/20) 20 Sit-ups 10 C2B Pull-ups with EMOM of 5 BurpeesTime recorded is the time to run and the 5 rounds.

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  • 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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