Category Archives: WOD

The Workout of the Day

Friday, July 3, 2015

  Strength/Skill Development
A: Power Snatch + OHS + Hang Squat Snatch Complex (10 Minute EMOM)

1 rep= 1 power snatch + OHS + hang squat snatch

B: Weighted Ring Dip (5, 4, 3, 2, 1)(10 minutes)

WOD

Complete as many rounds and reps as possible in 10 minutes of:

5 Snatches (135/95 lbs)

10 Burpee Box Jump-Overs (24/20″)

150701 Wednesday “Bar Made”

IMG_0792Strength Development
Alternate between A1 and A2.
A1: Back Squat (5, 3, 1, 5, 3, 1)
A2: Weighted C2B Pull-up (3, 3, 2, 2, 1, 1)
WOD
Metcon (Time)
8 RFT:
10 DL (135/95)
5 Power cleans (135/95)
200m run

150630 Tuesday

 Warm-up
Coach’s choice to include shoulder mobility, squat rom, and DU practice

Strength/Skill Development

Power clean + Hang squat clean (10 minute EMOM, climbing)

The complex is 1 power clean + 1 Hang squat clean without putting down the bar.

Add weight every minute as able.

WOD

15 Minute AMRAP:

50 DU

25 KBS (53/35)

15 Squat Cleans (135/95)

5 MU

Scaling for MU to include (CTB + Ring Dips, Pull ups + bar dips, Ecc MU, BMU, RR + HR push ups)

Cash-out

Core Cash out;

50 hollow body rock

50 arch body rock (superman rock)

150629 Monday

 Warm-up  Coach’s choice to include shoulder mobility and squat ROM. Strength/Skill Development A: Push Press + Split Jerk (8 sets of the complex, climbing) B: Good Mornings (3 sets of 5 reps, climbing) WOD 7 RFT: 7 Push press (95/65) 7 Burpees 7 OHS (95/65) 7 T2B

150627 Saturday

IMG_0345

CrossFit Asheville – CrossFit

Warm-up

DU/ OHS Tabata

Strength/Skill Development

GOAT Day- Take 10 minutes to work on a weak skill.

WOD

J (Time)

200 Double Under Buy-In

-immediately into-

4 Rounds for Time:

5 Muscle Ups

10 Front Squats (155#/105#)

15 Handstand Push-Ups

20 Burpees
Complete the workout solo or in teams of 2 or 3.

Scaling for MU to include: Ecc, CtB+ Ring Dips, BMU, RR + Push ups or banded dips

Scaling for HSPU to include: HRPU, DB shoulder press, ECC HSPU, HSPU to a plate, HS holds, 2 wall walks

30 minute time cap

150626 Thursday

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice to include hip and shoulder mobility.

Strength Development

A1: Thruster (5, 3, 1, 5, 3, 1)

A2: Kipping Pull-ups (AMRAP -1 x 3)

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.
Work on kipping/ butterfly skills as needed

Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20: Teams of 2

20 Calorie Row

20 Burpees

20 Sit-Ups

20 Wallballs (20#/14#)

NOTE: Each round add 5 reps to each movement
Split reps evenly between partners.

Thursday, June, 25, 2015

  Warm-up

Warm up is coach’s choice to include snatch drills.

Strength/Skill Development

Snatch (EMOM 5) 

2 Squat Snatches every minute on the minute, climbing

WOD

For time:

5 Rounds of Cindy

20 Squat Snatches (moderate) (115/80)

5 Rounds of Cindy


1 Round of Cindy =

5 Pull ups

10 Push ups

15 Air squats