CrossFit Asheville

Strength/Skill Work: Deadlift
WOD
Complete 5 rounds of the following:
21 deadlifts
7 thrusters
For time. 
The same bar will be used for the entire work-out.  You can use 60% of today’s max front squat weight or 65% of your max thruster weight (Please use the lighter of these two numbers).  Not to exceed 135/95lbs.  Always see a coach if you [...]

Strength/Skill Work: Front squats
WOD
21-15-9
Power Clean (~80% of front squat 5RM)
Box Jump

Strength/Skill Work:  Muscle Snatch
WOD
3 Rounds of:
40 seconds max rep pull-ups
20 seconds rest
40 seconds max rep ball slams
20 seconds rest
40 seconds max rep kettlebell thrusters (45/35lbs)
20 seconds rest
40 seconds max rep ball slams
20 seconds rest
1 minute rest

Strenth/Skill Work   Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps.  Do a normal deadlift and go to single support once in the hang position. 
WOD
5 rounds for time of
400m run
15 overhead squats (95/65 or 70% max OHS)
Classes will have a 25 minute cap [...]

Strength/Skill Work:  Split Jerk 5×5 after warm-up (Alternate lead leg!)
WOD
~200m waiter’s walk (M-45lb plate, W-25lbs plate)
2 tire flips
50 feet tire drag (M-45lbs, W-25lbs)
30 box jumps
~150m waiter’s walk
2 tire flips 
50 feet tire drag
20 box jumps
~100m waiter’s walk
2 tire flips 
50 feet tire drag
10 box jumps
For Time.
The facelift starts today!  Thanks to all that have volunteered time/supplies.  Our space will definitely [...]

Strength/Skill Work: Back Squat*
WOD
AMRAP in 10 minutes of:
25 double unders
13 burpees
*Some of you are quite sore from the work-outs this week.  With that in mind we are offering options for the strength/skill portion today.  Either do work sets off your 1 rep max or completely avoid the back squat today and work on L-sits and [...]

Strength/Skill Work:  Box Jumps and Depth Drops
WOD
5 rounds of:
30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs)
30 seconds max rep kettlebell swings (1.5/1 pood)
1 minute rest
Please chat with me in class or email me ShannaDuvall@gmail.com if you are interested in helping out this weekend.  Saturday’s work schedule [...]

 
CrossFit Asheville consists of members who come from many different backgrounds all working together to achieve a wide variety of goals.   Some wish to complete a 5k, get that first pull-up, lose that baby weight,  qualify for Boston, continue to live independently, qualify for the CrossFit Games, deadlift twice one’s bodyweight, look good naked,  or [...]

Strength/Skill Work:  Thrusters
WOD
7 rounds of
7 ring dips
7 burpees
For time.

Strength/Skill Work:  Shoulder Press
WOD
As many rounds as possible in 20 minutes of:
200m run
12 deadlifts (M-185lbs, W-135lbs)*
12 box jumps
100 feet walking lunge
*Do not exceed ~75% of your DL 5RM  or 65% of your DL 1RM