CrossFit Asheville

Strength/Skill Work: Shoulder Press
WOD
Every minute on the minute for 20 minutes:
3 Power Cleans
6 Push-ups
12 Squats
If you are unable to complete the work within the minute take a full minute to rest.  When you jump back in keep the power cleans the same (3 reps) and subtract one rep from the push-ups and two reps from [...]

Strength/Skill Double unders:  For those of you who have your double unders spend some time working on cleaning up the technique and then do 5 sets of consecutive reps.  Everyone else we are spending a good 10 minutes working the skill.  It takes practice to get the timing and coordination.
WOD
AMRAP in 12 minutes of:
20 deadlifts [...]

Strength/Skill Work: Back squat
WOD
800m run
21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs)
21 box jumps (24″/20″)
400m run
15 overhead squats
15 box jumps
200m run
9 overhead squats
9 box jumps
For time.

Strength/Skill Work Snatch Balance 3-3-3-3-3-3-3
WOD
3 Rounds of:
25 Kettlebell swings (1.5/1 pood)
15 Right arm dumbbell push press (25/45lbs)
25 Kettlebell swings
15 Left arm dumbbell push press
For time.
This WOD was last completed on 100104.

Jogging IS terrible.  ”But terrible is such a strong word”.  That is why I use it.  It is my contention that there is NO benefit and undue HARM caused by jogging.
Let me clarify Jogging.  This is the act of repeatedly running consecutive distances of 2 or more miles at a pace slower than 8 minutes/mile. [...]

Strength/Skill Work: Front squat
WOD
7 Rounds of:
7 front squats (50% of max not to exceed 135/95lbs)
21 double unders (63 single unders sub if you are unable to do double unders)
Complete 7 kettlebell swings (53/35lbs) at the top of every minute.  The work-out begins with 7 KBS before beginning the 7 front squats.  20 minute time limit.

Please remember to wear Red on Fridays (today) for Project Red Shirt!
Strength/Skill Work Pistols  3-3-3-3-3-3-3 (7 sets of 3 per leg)
WOD
30 reps of
Power Clean and Jerk
For time.
Use 65-70% of your max jerk not to exceed 135/95lbs.
If your previous time was under 5 minutes it is time to go up in weight!  Last performed on 091203.

Strength/Skill: Power clean
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.   The stations are:

10m Shuttle sprint (Out and back is 1 point)
Kettlebell sumo deadlift high-pull: (53/35lbs)
Single arm kettlebell squat clean (53/35lbs)
Push-ups
GHD sit-ups

The [...]

Strength/Skill Work: Kipping Pull-up Progression -or- if you have your kipping pull-up complete 3 attempts of max rep kipping pull-ups (without ripping your hands!)
WOD
5 Rounds for time of:
400m or 200m Run
15 Thrusters (Fran weight,70% of thruster 5RM not to exceed 95/65lbs)

Strength/Skill Work: Kettlebell thrusters 5-5-5-5-5
Time Trial: We will be putting everyone through a 60 second burpee time trial this week.  You only have to do it once, unless you want to give it another go later in the week.  It’s 60 seconds of all out burpees!  We will time it to allow at least a [...]