Category Archives: WOD

The Workout of the Day

150527 Wednesday

Dan Simon

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

1-arm OHS,

Thruster,

C2B Pull-up–>MU,

Box Jump (Step down Rnd 1).

Strength/Skill Development

Spend 20 Minutes cycling A1/2 NTE 5 moderately tough sets.

A1. : Overhead Squat (@ 30X1; 4-8)

A2. : 1-arm DB High-Pull (@ 31X0; 4-8/arm)

WOD

A. : Metcon (AMRAP – Reps)

20s Muscle-ups (Rx+), C2Bs (Rx), Ring-rows

40s Rest b/f B

B,: Metcon (AMRAP – Reps)

20s Thrusters – 70-80% of best OHS NTE 115/75lbs

40s Rest b/f C

C.: Metcon (AMRAP – Reps)

20s Box Jumps – NTE 24/20″

40s Rest b/f A

Women’s Nutrition Seminar this Sunday

Ladies are you frustrated with all of the diet and nutrition information thrown at you? Confused about what to do? Join us for a general seminar focused on women’s nutritional needs for athletic performance and body composition improvements. A scientific approach combined with practical experience will be outlined to give you the basics for a nutritional overhaul. This event will be lead by Amber Beane and Becca Lee of CrossFit Asheville. This seminar is open to CFA members as well as the greater fitness community.

BandA

Women’s Nutrition Seminar

Location: CrossFit Asheville

438 Haywood Road

828-335-0882

Cost: $20 donation (a portion of the proceeds will go to Iron Girls)

Sunday May 31st at 1:00pm

Please RSVP to amberbeane@gmail.com

150526 Tuesday

trevor kbs

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

Overhead Squat,

1-arm DB High-pull,

Stone 2 Shoulder,

DB Manmaker.

Strength/Skill Development

: Snatch Pull + Snatch (15 Minutes to build in load)

Full or Power snatch

WOD

A. : Metcon (AMRAP – Reps)

2 Minutes DB Manmakers-Moderate NTE 35/25lbs

1 Minute Rest

B.: Metcon (AMRAP – Reps)

2 Minutes Stone 2 Shoulder-Moderate NTE 80/60lbs

1 Minute Rest

C. : Metcon (AMRAP – Reps)

2 Minutes Wall Balls-NTE 20/14-10′

1 Minute Rest
Sub Airdyne for those that did Murph yesterday.

Cash-out

Metcon (No Measure)

Spend 10 Minutes practicing:

Rope Climbs & accumulate 100m/arm OH DB Carry.

150525 Monday

America-Flag-6

Honor and Remember!

CrossFit Asheville – CrossFit

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

150524 Sunday Recovery

lloydtire

CrossFit Asheville – CrossFit

Recovery 1.4 (AMRAP – Reps)

Complete 1-3 Sets of:

AMRAP in 10 min @ 80%

8 Goblet Squats

12 1-arm DB SDHP alt (6/arm)

8 Plank Burpee Box Step-over (4 per side)

60s Row for Cals

Rest 5 minutes b/w sets

150523 Saturday Mini Diane

Announcements

Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 2-10:

Back Squat,

C2B Pull-up/Ring-Row,

DB Single Leg Romanian Deadlift,

Wall Walk/H-R Push-up.

Strength/Skill Development

A1. : Deadlift (5, 4, 3, 2-TnG-Moderately build. )

A2. : DB Push-Press (TnG x 4-6 x 4 Sets. )

A2. : Handstand Push-ups (Practice positioning-kip technique NTE 20s/round)

WOD

Mini-Diane (Time)

15-12-9

Deadlift (60-70% multi-rep NTE 225/155)

HSPU

for time.

150522 Friday

MCBRIDE062011CFA-0326

Flashback Friday! Name this pull up.

Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.
Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 4-8:

Single leg Deadlift,

DB Renegade Row,

Air Squat,

Lateral Box Step-over,

Dip.

Strength Development

Take 20 Minutes to alternate A1/2 NTE 5 Rounds.

A1.: Paused Front Squat (@ 32X1; 1-3)

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

A2. : Strict Pull-ups (AMRAP-1)

Combine reps for all sets for score.

Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 MInutes:

8 DB Renegade Rows -Moderately Tough NTE 45/35lbs

10 Lateral Box Step-Overs 24/20″

12 Air Squats

Partners switch at the end of each fully completed round.

150521 Thursday

IMG_0655

Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.
Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 3-6:

Squat Clean,

BTN Press,

C2B Pull-up (Strict Rnd 1),

Burpee Over Barbell.

Strength Development

A1. : Thruster (8-6-4-8-6-4)

A2. : 1-arm DB Bent Over Row (@ 31X0; 3-4/a x 5)

WOD

Metcon (Time)

Complete 5 Rounds of:

6 Squat Cleans @ 80% today’s best Thruster x 4 NTE 165/115lbs

12 Burpees Over Barbell