CrossFit Asheville

Strength/Skill Work Pose running drills WOD 4 rounds of the following: 400m run 50 squats For time.  Scale as needed.  This workout was last done on 5/23/09.  Check your notebooks and get after it!

  CrossFit Strength/Skill Work Overhead squat:  Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max. WOD With a continuously running clock do one Power Clean and Jerk the first minute,  [...]

Strength/Skill Work Shoulder Press: 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 As many rounds as possible in 14 minutes of: 400m run 50 feet single arm overhead walking lunge (Complete 25′ per arm. M-45lb [...]

CrossFit Strength/Skill Work  Turkish Get-ups WOD Complete 4 rounds of the following: As many rounds as possible in 2 minutes of: 8 burpee dumbbell deadlifts 12 box jumps 30 seconds rest As many rounds as possible in 2 minutes of: 15 squats 9 pull-ups 30 seconds rest ___________________________________________________________________________________________________________ ICE Training Snatch Balance: 75% of snatch x 3 x [...]

Strength/Skill Work Single support power clean. Work towards 3 per side without touching the unsupported leg on the ground. (Please note single support deadlifts are the first part of this progression. Begin with 5 deadlifts per side if this is new to you.) WOD: 5 rounds for time: 12 thrusters 12 ring dips With the thrusters [...]

CrossFit Strength/Skill Work   Back Squat: 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 20 Power Cleans (M-135lbs, W-95lbs) 400m run 20 Chest-to-bar Pullups For time. ____________________________________________________________________________________________________________________ ICE Training Strength/Skill Work Back Squat: Heavy single then [...]

Rest Day

WOD: With a partner complete all of the following for time in the manner of as one is working the other is resting.  50 Box Jumps 50 Jumping pull-ups 50 Kettlebell swings (55/35lbs) 50 steps walking lunge 50 knees to elbows 50 push press (45/33lbs) 50 good mornings (45/33lbs) 50 dumbbell thrusters (25lb/15lb dumbbells) 50 [...]

CrossFit Strength/Skill Work* Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed.  First time?  Find a 5 rep max.  If you last found your 1 rep max, find a new 5 rep max. WOD 400m run 25 push ups 25 squats 200m run 15 push ups 15 squats 200m [...]

Strength/Skill Work:Coach Boz Overhead Squat Warm-up WOD Complete 5 rounds of the following for time: 200m Waiter’s Walk (M-45lbs, W-25lbs) 12 Overhead Squats (M-95lbs, W-65lbs) 7 Pull-ups