CrossFit Asheville

Strength/Skill Work: Overhead squat
WOD
21-15-9
Deadlifts (Use 70% of deadlift 5RM not to exceed 225/155lbs)
Burpees
For time.

Strength/Skill Work:  Overhead squat
WOD
“Grace”
30 reps of clean and jerk
for time.
Use 65-70% of your max jerk not to exceed 135/95lbs.
Believe it or not it has already been 6 weeks since we have seen Grace.  If your previous time was under 5 minutes it is time to go up in weight!  Last performed on 091023.

Strength/Skill Work:  Overhead squat
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
For time. 
Use ~70% of your max thruster weight not to exceed 65/95lbs.

Strength/Skill Work   Overhead Squat:  Find your 5, 3, or 1 rep max depending on what you last completed.
WOD
Three rounds for time of:
400m run
21 kettlebell swings (1.5 pood, 1 pood)
12 pull-ups
**Reminder: CFA will be closed for Labor Day Weekend beginning with Friday evening classes (so closing after open gym at 1:00pm) and reopening Tuesday morning with [...]

CrossFit and ICE
Strength/Skill Work  Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed.  First time?  Begin with a 5 rep max.
WOD
“Nancy”
5 rounds of
400m run
15 overhead squats
For time. 
Please note: There will be a 25 minute cap on this work-out.  Men are prescribed at 95lbs and [...]

 
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 [...]