Category Archives: WOD

The Workout of the Day

140901 Monday

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Announcements

Labor Day Schedule THIS Monday: Open Gym 5a-12:30 with classes at 6a, 7a, 9a & 10a. Closing for the day at 12:30p. No evening classes. Please feel free to come to a different class time. Workout will be able to accommodate large groups. Create a safe & enjoyable holiday!

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
1-arm OHS,
BTNP,
Sumo Deadlift,
C2B Pull-up.

Strength/Skill Development

Spend 15 Minutes alternating b/w A1/2:

A1. : Power Clean (TnG x 3)

A2.: 1-arm DB OH Carry (x 40-80m/arm )

Use Fat Gripz

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Choice of doing this solo or splitting work with a partner. Power clean is recommended to not exceed 60-70% of today’s best TnG triple x 3.

140831 Sunday Recovery

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Announcements

Labor Day Schedule THIS Monday: Open Gym 5a-12:30 with classes at 6a, 7a, 9a & 10a. Closing for the day at 12:30p. No evening classes. Please feel free to come to a different class time. Workout will be able to accommodate large groups. Create a safe & enjoyable holiday!

Main – CrossFit

Recovery FC ATW (No Measure)

Complete 3-6 Rounds at 70-80% of:

1 min Ski Erg
1 Min AD
1 Min Row
1 Min Farmer’s Carry EZ
1 min Side Plank (30s/side)

140830 Saturday

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Announcements

Labor Day Schedule THIS Monday: Open Gym 5a-12:30 with classes at 6a, 7a, 9a & 10a. Closing for the day at 12:30p. No evening classes. Please feel free to come to a different class time. Workout will be able to accommodate large groups. Create a safe & enjoyable holiday!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Snatch Press-under,
Axle F/R Walking Lunge,
C2B Pull-up (Strict Rnd 1),
KBS,
H/R Push-up.

Strength Development

A1. : Back Squat ( @ 30X1; 4-6 x 4)

A2. : Weighted C2B Pull-up (A2. Wtd C2B Pull-up @ 21X1; 1-3 (2-6 on Gravitron))

WOD

Have You Ever (Time)

Complete 4 Rounds of:

300m Run

15 KBS (Moderately Tough NTE 32/24kg)

10 H/R Push-ups

Welcome Home Potluck for Randy

Randy pushing through a military WOD.

Please come for beer and BBQ to celebrate Randy’s return.

Saturday, September 6th at noon.  Bring a dish. BBQ and Beer will be provided by CrossFit Asheville.  We can’t wait to party down and celebrate the arrival of our hero Randy.

140829 Friday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12
OHS,
T2B (Strict Rnd 1),
Rebounding x 20-30,
BTNP.

Strength/Skill Development

A1. : Deadlift (x 5-8 x 4)

A2. : 1-arm DB Press (x 5-8/arm x 4. )

WOD

A. : Fire (Time)

50 Double Unders
10 Toes 2 Bar
40 Double Unders
8 Toes 2 Bar
30 Double Unders
6 Toes 2 Bar
20 Double Unders
4 Toes 2 Bar
10 Double Unders
2 Toes 2 Bar
10 minute cap or rest remaining time left until the 10 minute mark. At exactly 10 minutes begin part B.

B. : 700m Run to Left (Time)

Run the block of the gym turning to the left for time.

140828 Thursday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Romanian Deadlift,
Dip,
Side Plank 30-60s/side,
1-arm DB Thruster.

Strength Development

A1. : Axle Front-Rack Walking Lunge (x 16 steps alternating x 4. )

A2. : Narrow Grip High Pull (NGHP) (@21X1; 6-10 x 3. )

WOD

Cecilia (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

350m Row
12 Rt-arm DB Thruster (NTE 45/35lbs)
6 Burpees over the Rower
12 Lft-arm DB Thruster
6 Burpees over the Rower

140827 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 3-8:
1-arm Waiter’s Squat,
Axle OH Carry,
Bent Over Barbell Row,
Manmaker.

Strength/Skill Development

Spend 15 Minutes alternating b/w A1/2:

A1. : Continental Clean (x 3-5 )

A2. : Tire/Sled Drag (x 30m tough)

Note heaviest load added to tire/sled that was pulled for continuous 30m.

WOD

Grinder (3 Rounds for reps)

Complete 3 Sets of:

60s AMRAP Manmakers (NTE 45/35lbs)
30s Rest
60s Max DIstance Tire Drags-Moderate
30s Rest
60s Max Calories on AirDyne
30s Rest
60s Max Distance Bear Crawl
2 Minutes Rest
1 Rep for every 25m tire drag & 25ft bear crawl.

140826 Tuesday

River Ruckus Weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
Mobility + 4-10:
Overhead Squat,
Toes 2 Bar (Strict Rnd 1),
1-arm DB Press,
MB Get-up.

Strength Development

A1. : Back Squat (@ 20×1; 8-8-8. )

A2. : Unilateral Ring-Row (x 4-6/arm x 3. )

Ring-row with 1-arm. Focus on keeping torso square.

WOD

Metcon (3 Rounds for reps)

In 4:00 Minutes Complete

200m MB Carry (NTE 30/20lbs)

20 Slammer Box Step-ups-Alternating (10/shoulder NTE 24/20″)

MB Get-ups in remaining time

Rest 2:00 x 3 sets