Category Archives: WOD

The Workout of the Day

Friday September 4, 2015

  

Strength/Skill Development

Hang Snatch (3, 3, 2, 2, 1, 2, 2, 3, 3)

WOD

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

50 Wall Balls (20/14)

30 Snatches (95/65)

C2B Pull-ups for reps in remaining time

Cash-out

Metcon (No Measure)

3 rounds NOT for time

10 Strict TTB

20 GHD sit ups

30 Hip Extensions

Tuesday September 1, 2015

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CrossFit Asheville – CrossFit

Strength Development

A1: Deadlift (10-5-3-1-1-1-3-5-10)

A2: Weighted C2B Pull-up (5 sets of 2-5 reps)

WOD

Metcon (AMRAP – Reps)

5 Rounds On The 3 Minute

200 Meter Run

In the Remaining Time, AMRAP Squat Cleans (155#/105#)

NOTE: Score is total number of Squat Cleans

Whole Life Challenge Fall 2015

  Hey Crew!

Our CrossFit Asheville Team is registered for the next Whole Life Challenge which begins on September 19th! Early registration ends September 5th – for returning players, the cost is $24; first time players, $39. We are combining Team CrossFit Asheville with Team Community Fitness Events to make ONE time. Our team is still open to all in the community and is NOT limited to participants that attend CFA so be sure to invite your family and friends to join our team. 

http://www.whole.lc/wlcfall15/pt/cfa

Angela will hold a Q&A on:

Friday, September 4th @ 7:00 PM, CFA (immediately following yoga); 

Friday, September 18th @ 7:00 PM, CFA (immediately following yoga)- Q&A as well as a potluck! Please join us with a Whole Life Challenge friendly snack to share!

This is an awesome opportunity to improve your awareness of your habits and diet!

Friday August 28, 2015

  

Strength Development

A1: Romanian Deadlift (10, 10, 10)

A2: Handstand Walk (Max distance x 3)

WOD

Metcon (Time)

Three rounds for time of:

Row 1000 Meters

Bench Press x 15 reps

(males = bodyweight; females = .75 bodyweight)