CrossFit Asheville

Strength/Skill Work: Basic tumbling skills
WOD:
As many rounds as possible in 20 minutes of:
7 Bodyblasters (burpee-pullup-knees to elbows)
9 shoulder press (W-45lbs, M-65lbs)
11 box jumps
400m run

Strength/Skill Work:
Find your 1 rep max  Back Squat as long as you have a 5 and 3 rep from the past 3 months. 
WOD:
This is a partner WOD.
For men: lift a barbell Ground to Overhead, in any way determined, for 7000lbs.  Decide with your partner what weight with which you wish to load your bar.  Options include:
135lbs [...]

WOD:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  Complete 3 total rounds.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does [...]

CrossFit
Strength/Skill Work:
Hang Power Snatch Find your 1 rep max
WOD:
100 feet walking lunge
15 pull-ups
15 wall ball sit-ups
100 feet walking lunge
12 pull-ups
12 wall ball sit-ups
100 feet walking lunge
9 pull-ups
9 wall ball sit-ups
100 feet walking lunge
For time.
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ICE
Strength/Skill Work:
Hang Snatch: Find a 1RM; 90% of that x 1 x 3
WOD:
50 feet overhead walking lunge (M-45lb bar, W-35lb bar)
15 [...]