CrossFit Asheville

Strength/Skill Work: Push-press
WOD
21 front squats
21 pull-ups
15 push-press
15 pull-ups
9 thrusters
9 pull-ups
For time. 
Use the same bar for the entire work-out.  Use 75% of your max push-press or thruster weight not to exceed 135/95lbs.  This work-out should completed with a load 20-30% heavier than at which you would perform the benchmark WOD Fran.
Holiday Hours:
We will be open on 12/24 [...]

Strength/Skill Work: Push Press
WOD
In 3 minutes complete the following:
400m run
Immediately followed by max rep clean and jerks
1 minute rest.
Repeat for 5 total rounds.
For the clean and jerk use 70% of today’s push press weight not to exceed 135lbs/95lbs.
Compare to 090914

Strength/Skill Work: Push press
WOD
21-15-9
Overhead squats
Burpees
For time. 
Use 50-60% of your max OHS weight not to exceed 95/65lbs. 
***CFA will be closed for the 5:30pm and 6:30pm sessions this Friday, October 23rd as well as all sessions on Saturday October 24th.  Not to worry supplemental work-outs for at home fun will be posted. ***

Strength/Skill Work:  Push-press
WOD
 
40 double unders (120 singles jumps)
40 push-ups
40 box jumps
40 push press  (50-60% of today’s max)
40 power cleans (same as push-press)
For time.

Strength/Skill Work  Push Press: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
Max rep thrusters for 90 seconds
60 seconds rest
Max rep pull-ups for 90 seconds
60 seconds rest
Max rep thrusters for 60 seconds
60 seconds rest
Max rep pull-ups for [...]

Strength/Skill Work  Single support deadlift: find a bilateral 5 rep max
 WOD
“Double-up”
20-15-10-5
Push-press (M-95lbs, W-65lbs)
Box jumps (M-24″, W-20″)
 
5-10-15-20
PVC Overhead squats
Candlestick to tuck jump
For time.
This WOD was first completed on 090528.  If you did the workout that day check your notebook and use the same load for push press whenever possible.

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.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does [...]