Category Archives: WOD

The Workout of the Day

June 25, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
135#/95#

45 minute time cap.

June 24, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Muscle-ups (5 sets of 20 seconds)

WOD

Metcon (Time)

21 Power Cleans (135/95)

21 Pull ups

500m row

15 Power Cleans

15 Pull ups

500m row

9 Power Cleans

9 Pull ups

500m row

June 23, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Jerk (7 x 1)

Can be push or split.

WOD

Metcon (No Measure)

EMOM 30:

Minute 1: 30 DU (or 40 seconds of DU attempts)

Minute 2: 10 Burpees

Minute 3: 1-3 MU, 5 CTB, 10 RR

All movements should be 40 sec or less of work.

June 22, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Hang squat clean (7 x 3)

WOD

Metcon (Time)

Every 6 minutes, for 24 minutes (4 sets) of:

Run 400 Meters

10 Alternating One-Arm DB Snatch (70/50)

15 Ring Dips

Run 400 Meters

Score is your slowest time of the 4 sets.

June 21, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

A: Strict Pull-ups (5 sets of 20 sec)

B: Warm Up (No Measure)

Warm up squat clean for WOD.

WOD

Metcon (AMRAP – Reps)

5 Rounds on the 3 Minute:

200 Meter Run

Squat Cleans (155/105) in the remaining time

Score is total number of Squat Cleans.

June 20, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Overhead Squat (10 x 2)

WOD

Metabolic Monster (Time)

3 RFT:

75 DU (150 singles)

50 Air Squats

25 Calorie Row
Report an increase or decrease in your time compared to 10/20/15. Also completed on 8/5/15 and 6/1/15.

June 18, 2016

Announcements

Please join us tomorrow night, Friday June 17th for Friday Night Lights! This will be a community workout beginning at 6:30pm. All other classes will occur as scheduled.

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

3 rounds:

3 Push Jerks (185/135)

4 Front Squats (185/135)

5 Power Cleans (185/135)

30 Pull-ups

40 Push-ups

50 Sit-ups

30 minute time cap

June 17, 2016

Announcements

Please join us tomorrow night, Friday June 17th for Friday Night Lights! This will be a community workout beginning at 6:30pm. All other classes will occur as scheduled.

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Snatch (10 minute EMOM)

Climbing

WOD

Metcon (Time)

21 – 15 – 9

OHS (135/95)

T2B

Rx+ Unbroken