CrossFit Asheville

 
Strength/Skill Work:  Thruster
WOD
As many rounds as possible in 3 minutes of:
6 ring push-ups
3 squat cleans
3 thrusters
1 minute rest between rounds.
Complete 4 total rounds. 
Use the same bar for the squat cleans and thrusters.  Take 80% of your 5 rep max thruster weight not to exceed 135/95lbs.

Strength/Skill Work:  Thruster
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.
Use ~60% of today’s thruster OR your max overhead squat weight, whichever is your limiting factor.  This work-out is meant to use the same weight for all [...]

 Strength/Skill Work   Thruster: 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
Five rounds for time:
10 Turkish Get-ups (5 per arm, 45/25lbs)
15 box jumps (24″/20″)
10 shoulder press (75/55lbs)

CrossFit
Strength/Skill Work Thruster: 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
21-18-15-12-9
Box Jumps
Kettlebell swings (M-53lbs, W-35lbs)
Squats
For time
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ICE Training
Strength/Skill Work 
Deadlift: Find a 3 rep max then take 80% of that and [...]

Strength/Skill Work Thruster: 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
Every minute on the minute for 15 minutes
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
If you complete the cycle in 30 seconds you have 30 seconds rest.  If [...]

CrossFit Training
Strength/Skill Work 
 Thrusters: 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: “The Chief”
3 rounds of the following:
As many rounds as possible in 3 minutes of:
3 power cleans
6 push-ups
9 squats
1 minute rest
Scale as needed.  Work-out last [...]