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,  Power Clean and Jerks [...]

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 DB or KB, W-25lb [...]

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
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ICE Training
Snatch Balance: 75% of snatch x 3 x 3
Squat Clean: 85% of Friday’s max x 1 x 4
WOD
Complete 4 rounds of the [...]

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 use a “heavy fran” weight.  [...]

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.
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ICE Training
Strength/Skill Work
Back Squat: Heavy single then 2×2 @ 85%
Snatch: 80% of max 3×2
WOD
20 power cleans (M-155lbs, [...]

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 burpees
50 double-unders or 200 single jump ropes
CFA would like to [...]

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 run
For time.
*Please note any of you who may be [...]

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