CrossFit Asheville

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 [...]

Strength/Skill Work:Kipping pullup or muscle-up practice WOD: “Fran” 21-15-9 Thrusters (M-95lbs, W-65lbs) Pullups For time. ——————————————————————————————————————————————————————————————– 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 [...]