CrossFit Asheville

Strength/Skill Work  Pistols: Work towards max depth while performing 5 reps per leg
WOD
AMRAP in 3 minutes of:
3 Power Cleans (Use 70% max power clean not to exceed 135/95lbs)
6 push-ups
9 squats
1 minute rest between rounds.
Complete 5 total rounds.
Those competing in the Carolina Fitness Challenge or new to our group classes are advised to complete 3 total [...]

Strength/Skill Work:  Pistols (one-legged squats)
WOD
As many rounds as possible in 15 minutes of:
10 deadlifts (185/115lbs or ~50% DL 1RM)
400m run

 
 
Strength/Skill Work   Pistols: Work on improving the range of a proper one-legged squat. 
WOD
~600m run (1 block around building)
20 overhead squats (M-95lbs, W-65lbs)
35 double-unders (105 singles if unable to do DUs)
20 push-press (M-95lbs, W-65lbs)
35 push-ups
20 thrusters (M-95lbs, W-65lbs)
600m run
For time.

Strength/Skill Work Pistols: Practice your one-legged squats.  How low can you go to a stack of weights?  All the way down and up on both legs?  Then, how much weight can you hold against your chest or overhead and repeat all the way down and all the way up?
WOD
Choice of:
“Cindy”
As many rounds as possible in [...]

Strength/Skill Work: Rope Climb & Pistol (one-legged squat) practice
WOD:
1 L-sits for time
followed by:
50 feet walking lunge
21 burpees
30 squats
For time. 
Work in groups of 2-3 for the WOD as groups finished the L-sits.