CrossFit Asheville

Strength/Skill Work  Deadlift: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max. 
WOD:
Complete as many rounds as possible in 12 minutes of:
12 push-ups
50 feet broad jump
10 knees to elbows
12 push-press (M-75lbs, W-55lbs)

CrossFit Class
Strength/Skill Work: The Coach Boz Overhead Squat Warm-up.  (See Melissa Byers’s blog here for details.) 
WOD: “Nancy”
5 rounds of
400m run
15 overhead squats
For time. 
Please note: There will be a 25 minute cap on this work-out.  Men are prescribed at 95lbs and 65lbs.  A guideline to use would be OHS 70% of 5 rep max. 
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ICE Training
Strength/Skill Work:
Power [...]

You know who she is; that b*tch in your brain saying, “stop”, “it hurts”, “you’ll never be any good.”  We all fight her.  She comes on as fatigue sets in, as we approach our maximal effort, and as we reach our capacity.
For some, it is 15 minutes into the WOD as blood pressure rises and [...]

Strength/Skill Work: Find a bilateral 3 rep max Turkish Get-up (TGU).  Use dumbbells, kettlebells, barbells, med balls, people or weighted object of your choosing.  Just make sure you can complete the movement with both arms!
WOD:
600m run
10 TGUs (5 per arm)
400m run
8 TGUs
200m run
6 TGUs
400m run
4 TGUs
600m run
2 TGUs
For time. 
Use approximately 70% of your 3RM for the Turkish [...]

Strength/Skill Work: Burgener Clean Progression
WOD:
Complete as many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High-pull
Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out at 65lbs.

Strength/Skill Work: Rope Climb & Pistol (one-legged squat) practice
WOD:
1 L-sits for time
followed by:
50 feet walking lunge
21 burpees
30 squats
For time. 
Work in groups of 2-3 for the WOD as groups finished the L-sits.

WOD:
3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.
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ICE Training
4 rounds of:
400m run for time
Max ring dips in 400m run time
Power clean using ring dip reps for time (M-135lbs, W-95lbs)
Rest 3 [...]

Strength/Skill Work:
Shoulder Press: Find a 5,3 or 1 rep max depending on what work set you have last done.  Example if you last found a 5 rep, find a 3 rep.
WOD:
Complete max rounds in 15 minutes of the following:
100 single jump ropes or 25 double unders
100 feet suicide drill with turn points every 20 feet
5 handstand push-ups
10 heavy [...]

Strength/Skill Work:Kipping pullup or muscle-up practice
WOD: “Fran”
21-15-9
Thrusters (M-95lbs, W-65lbs)
Pullups
For time.
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ICE Training
Strength/Skill Work: Single support deadlift: find a weight at which 5 reps can be completed on both legs.  Note: You may NOT touch the ground with the unsupporting leg until after the fifth rep is completed with the bar on the ground. 
WOD:
21-15-9
Thrusters (M-95lbs, W-65lbs)
Chest-to-bar pullups
For time.

“Wow, our parents are strong.” 
In a society focused on making things “easier” and “more convenient” we are seeing a rapid decay in the physical capacity of our youth, parents, and grandparents.    With the advent of scooters, Segways, rolling coolers, chairs that stand you up, and scoopers for your dog’s ball we have to reach [...]