CrossFit Asheville

Strength/Skill Work Box Jump: Find a height you can safely complete 5 consecutive reps.  You may step down, but you may not walk away from the box before the 5th rep is completed.  Post the max height you complete x5 to comments.
WOD
50 double unders (150 single unders)
5 knees to elbows
40 double unders (120 single [...]

Strength/Skill Work: Deadlift
WOD
30 seconds on, 30 seconds off rotating through each of the following stations:
Wall Ball (Men-10′ target, Ladies-8′ target)
Pull-ups
Box Jumps (20″)
Complete 4 total rounds.
Please note there is not a specific rest station being that you have 30 seconds of rest between each station.
Post total reps and modifications to comments.  This WOD was last completed [...]

Strength/Skill Work:  Push-press
WOD
AMRAP in 12 minutes of:
20 kettlebell cross-chops (10 to each side)
15 kettlebell swings
160 feet walking lunge
Use the same KB for the cross-chops and KBS.  Rx’d = 1.5/1 pood.

Strength/Skill Work Kettlebell thrusters: 5-5-5-5-5
WOD
21-15-9
Overhead squats
Burpees
For time.
OHS: Use ~70% of 5RM not to exceed 95/65lbs.

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Strength/Skill: Power Clean
WOD: 
In 10 minutes, complete as many reps as possible from ground to overhead.
You may use any technique you like to move the load.  Bar must be extended overhead with the knees and hips in full extension.   
Try to use ~10% more than your recent Grace work-out/or 80% your 5RM push jerk not to exceed  [...]

Strength/Skill Work: Circulate between rope climbs, handstand practice and L-sits.
WOD
21 pull-ups
50 ft burpee broad jump
21 front squats
50 ft burpee broad jump
15 front squats
50 ft burpee broad jump
9 front squats
50 ft burpee broad jump
21 pull-ups
For time.
Front squats: Use 60% of your front squat 5RM not to exceed 95/65lbs.

Strength/Skill Work: Weighted Ring Dips 5-5-3-3-1-1-1
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. You will complete 3 total rounds. The stations are:

Ring Push-ups
Sumo Deadlift High-pull (95/65lbs)
Tire Jumps (~18″ height)
Kettlebell swings
Dumbbell push-press (35/25lbs)

The clock does not reset [...]

Strength/Skill Work: Single support deadlift
WOD
7 Rounds of:
5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs)
20 Double unders/60 single unders
For time.

Strength/Skill Work Thrusters: Complete 5 sets of max rep thrusters at your Fran weight (70% of 5RM not to exceed 95/65lbs)   Do not rest the bar in the front rack position for more than a 5 count and obviously you may not set the bar down.  Post weight and total reps to comments.  Rest [...]