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 24, 2016

September 24, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

In teams of two, with only one person working at a time, complete:

200 Wall balls

400 m Overhead Carry (45/25)

200 T2B

400 m Overhead Carry (45/25)

During carry, you must perform 3 burpees each time you switch the partner carrying the load.

September 23, 2016

September 23, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Box Jump for Height (10 minutes to max height)

WOD

Metcon (Time)

4 Rounds for time:

500 m Row

400 m Run

30/20 Ring dips

Rest 1 minute between rounds.
Record total time.

September 22, 2016

September 22, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Handstand Walk (3x max distance)

(wall walks)

WOD

Metcon (AMRAP – Reps)

5 min AMRAP:

20 DU

10 Air squats

Rest 1 minute

5 min AMRAP:

5 Man-Makers (55/35)

10 Box Jumps (24/20)

Rest 1 minute

5 min AMRAP:

10 Sit-ups

5 DB Push Press (55/35)
Score is total reps for all three AMRAPs.

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CrossFit Asheville