Category Archives: WOD

The Workout of the Day

140930 Tuesday

How to Watch GRID!  Tune in to show your support for the sport!

How to Watch GRID!  Tune in to show your support for the sport!

How to Watch GRID! Tune in to show your support for the sport!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-10:
Overhead Squat,
1-arm DB Press,
MB Get-up,
KBS,
Box Jump (Step-down).

Strength Development

Take 20 Minutes to circulate A1-3: NTE 4 Rounds.

A1.: Deadlift (TnG 6-10 x 4. Rest 30s)

A2.: Axle Push-Press ( x 5-8. Rest 20s. )

A3.: Metcon (No Measure)

Lateral Burpees over the Bar x 6 AFAP.

Rest 2 Minutes.

WOD

Black Mirror (Time)

21-15-9

Kettlebell Swings (Moderately Tough NTE 32/24kg)

Box Jump -Step Down (NTE 28/24″)

Active Recovery Class

Coach_Nadia

What? Active Recovery Class
Where? CrossFit Asheville
Who? Anyone & Everyone
When? Tuesdays from 9:30-10:00am and Fridays from 5:30-6:00pm starting the first week in November
Why? Active recovery including individual and partner stretching, myofacial release (foam rolling), and breathing/body scan exercises can all contribute to maximal recovery for better performance!
How much? $5/class (1x/wk=$20/mo, 2x/wk=$40/mo)
How? Email Nadia at nadia.zebouni@gmail.com Please be prepared to pay with cash/check only for drop-ins or email ShannaDuvall@gmail.com to add to monthly membership.

140929 Monday

CFA visits CF Charleston!  Great pic guys!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-10:
BTN Thruster,
C2B Pull-up (Strict Rnd 1),
Manmaker,
Tire Drag (20-50m).

Strength/Skill Development

Spend 20 minutes cycling b/w A1-3:

A1. : Thruster (x 4-8 Build in load)

A2.: Weighted C2B Pull-up (@21X0; 4-8 )

If working towards unassisted pull-ups utilize Gravitron for A2. Post load as BW – assist for number of reps.

A2. : Chest-To-Bar Pull-ups ( x 20s AMRAP)

Post total pull-ups and indicate best/worst in note box.

A3. : DUs in 60s (AMRAP – Reps)

AMRAP Double Unders in 60s.

WOD

Rest exactly 2 minutes b/w stations A/B/C. Complete each station once for max effort.

A. : Tire Drag – 3 Minutes (Distance)

Max Distance Tire Drag in 3 Minutes

B. : Manmakers -3 Minutes (AMRAP – Reps)

AMRAP Manmakers in 3 Minutes – Moderate NTE 45/35lbs.

C. : Airdyne- 3 Minutes (Calories)

AMRAP Airdyne Calories in 3 Minutes

140928 Sunday

Becca hit 53/70kg for a 123 Total 
Competition Snatch, Clean and Jerk, and Total PR's! She went 5/6, almost had 73 but called for an elbow. Congrats Becca!!

Becca hit 53/70kg for a 123 Total  Competition Snatch, Clean and Jerk, and Total PR's! She went 5/6, almost had 73 but called for an elbow. Congrats Becca!!

Becca hit 53/70kg for a 123 Total
Competition Snatch, Clean and Jerk, and Total PR’s! She went 5/6, almost had 73 but called for an elbow. Congrats Becca!!

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)

140927 Saturday

Best of luck to Becca lifting in the first session at 9am  n the MDUSA Fall Open Meet today!

Best of luck to Becca lifting in the first session at 9am  n the MDUSA Fall Open Meet today!

Best of luck to Becca lifting in the first session at 9am n the MDUSA Fall Open Meet today!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-10:
Barbell Row,
1-arm DB OHS,
Dip,
Rebounding x 15-20s,
KBS.

Strength/Skill Development

Hang Clean Complex #2 (Spend 15 Minutes Building to a Max)

Hang Power Clean x 2 + Front Squat x 4

WOD

DU/KBS Ladder (AMRAP – Rounds and Reps)

AMRAP in 7 minutes:

40-30-20

Double Unders

20-15-10

KBS (NTE 32/24kg)

Alternate b/w DUs & KBS with noted reps for each. If you finish the ladder return to the 40 DUs and continue the pattern until time expires.

Cash-out

Metcon (No Measure)

Foot Drills

140926 Friday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-10:
Snatch Press-under,
Turkish Roll-up,
T2B (Strict Rnd 1),
Box Jump (Step-down Round 1).

Strength Development

Take 18 Minutes to alternate between A1/2:

A1. : Deadlift (@ 31X1; x 2-4 )

A2.: 1-arm DB Press (x 3-6/arm )

WOD

Hulda (AMRAP – Rounds and Reps)

Complete 3 Sets of:

3 Power Cleans (50-60% of multi-rep max NTE 135/95lbs)

6 Box Jumps (NTE 24/20″)

9 Squats

Rest exactly 1 minutes b/w rounds. Pick up each round where you left off.

140925 Thursday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-10:
Goblet Squat,
Dip,
1-arm DB High-pull,
DB Burpee Box Step-over.

Strength/Skill Development

A. : DB Walking Lunge (x 12-16 steps. Rest 90s x 3.)

Hold DBs in both hands with straight arms at sides of body. Post load as sum of both DBs. (ie. 20lbs/hand = 40lbs)

B. : 1-arm Farmer’s Carry (10 MInutes to build to a moderately tough 50m/arm.)

WOD

Wake Me Up (AMRAP – Rounds and Reps)

AMRAP in 8 MInutes

6 DB Burpee Box Step-overs (NTE 100/60lbs-20/16″)

200m Shuttle Run (50m x 4)

140924 Wednesday

Tune in starting tomorrow night!!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 4-10:
Stone 2 Shoulder – alternating
C2B Pull-up (Strict Rnd 1),
Turkish Roll-up–>TGU,
Back Squat.

Strength/Skill Development

A1. : Back Squat (7, 5, 3, 7. )

A2. : Weighted C2B Pull-up (x 3-5 x 3. )

A2. : Muscle-ups (AMRAP x 3, (Score total reps.))

WOD

Complete 3 Rounds of A1-3:

A1. : Metcon (AMRAP – Reps)

60s AMRAP Stone 2 Shoulder -alternating (@ 50-60% today’s best Back Squat x 7 NTE 150/80lbs)

Rest 30s

A2. : Metcon (AMRAP – Reps)

60s AMRAP Turkish Get-up alternating (@ Moderate Effort NTE 1.5/1 pd)

Rest 30s

A3. : Metcon (Calories)

60s AMRAP AirDyne Calories

Rest 30s