Category Archives: WOD

The Workout of the Day

140830 Saturday

IMG_1191

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

IMG_1189

IMG_1189

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

IMG_1181

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

IMG_1180

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

140825 Monday

Welcome Home Randy!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Sumo Romanian Deadlift,
Axle Shoulder Press,
Wall Ball,
C2B Pull-up (Strict Rnd 1).

Strength Development

A1. : Axle Shoulder to Overhead ( 4-6 x 4 )

Utilize push-press or push-jerk.

A2. : Suitcase Deadlift (@30X1; 5-8/arm x 3)

WOD

Rise-up (Time)

20-15-10-5
Wall Ball (NTE 20/14lbs, 10′)
Burpee
200m Run after each round.

140824 Sunday Recovery 2.2


Main – CrossFit

Recovery 2.2 (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes @ 85% -Sustainable Effort

10 Axle Front Squat @ 40-50% max NTE 115/70lbs

20 Cals Airdyne

400m Sandbag Carry light NTE 50/25lbs

10 Cals Ski Erg