• Thursday, July 16 2015

    Thursday, July 16 2015

       Strength Development A1: Weighted Pull-ups (3 sets of 1-3 reps) Add weight each round A2: 1-arm DB Overhead Squat (3 sets of 5 reps (per arm)) Start with non-dominant arm, add weight each round WOD Metcon (Time) For time: Row 1000 Meters immediately followed by… Five rounds of: 8 Push ups 10 Toes to […]

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  • Wednesday, July 15 2015

    Wednesday, July 15 2015

    CrossFit Asheville – CrossFit WOD A: Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP of: 3 Muscle-Ups 12 Alternating Pistols Rest 4 minutes, then: Scaling to include BMU, Jumping MU, Ecc MU, C2B + Ring Dip, RR + H/R push up B: Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP of: 4 Power […]

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  • Tuesday, July 14th 2015

    Tuesday, July 14th 2015

    CrossFit Asheville – CrossFit Strength/Skill Development A: 1 Clean + 3 Jerks (5 sets of the complex) 1 clean then 3 jerks (split or push) Record the highest weight reached of the complex Metcon Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift (245/175) Burpees Over the Barbell

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  • 150713 Monday

    150713 Monday

       Strength Development A: Overhead Walking Lunge (5 sets of 16 steps, every 2 minutes) Every two minutes, for 10 minutes (5 sets): Overhead Walking Lunges x 16 steps *Use the heaviest load you believe you can handle for all five sets- build if necessary WOD Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: […]

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  • Saturday, July 11th 2015

    Saturday, July 11th 2015

    Drew lost a gold band with June 13, 1964 engraved inside of it possibly at CFA.   Please keep a look out! GOAT Work Take 10-15 minutes to work on your goat!! WOD Complete solo or in teams of 2 or 3. Metcon (Time) For time: 80 air squats 70 push-ups 60 pistols, alternating 50 […]

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  • Friday, July 10th 2015

    Friday, July 10th 2015

    IMG_9429.mov Congrats to Trevor on his first muscle up! Strength/Skill Development A: Clean and Jerk (15 minute EMOM: 2 C & J) 2 C & J every minute- add weight as able- only two attempts each minute- score is total amount of weight moved WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air […]

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  • Thursday, July 9th, 2015

    Thursday, July 9th, 2015

    CrossFit Asheville – CrossFit Strength/Skill Development A1: Box Jumps (2, 2, 2, 1, 1, 1) Record highest jump- use jerk blocks as able A2: Bench Press (5, 3, 1, 5, 3, 1) WOD Metcon (No Measure) 30 minute EMOM: 1- 10 C2B pull ups 2- 10 pistols 3- 10 burpees

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  • Wednesday, July 8th 2015

    Wednesday, July 8th 2015

    CrossFit Asheville – CrossFit Strength/Skill Development A1: Sumo Deadlift (6, 6, 4, 4, 2, 2) Add weight as able A2: Muscle-ups (AMRAP x 3) WOD Metcon (Time) 1000m row buy in, immediately followed by; 21-15-9 KBS (2/ 1.5pd) OHS (115/80) Cash-out 100 Hollow Rocks Every Time you break, perform an ascending ladder of freestanding handstand […]

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