Category Archives: WOD

The Workout of the Day

150428 Tuesday

Crossfit workout 102

Announcements

Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.
1. Ability to Backsquat bodyweight for 3 repititions
2. Ability to Deadlift 125% of bodyweight
3. Ability to strict shoulder press 45% of bodyweight
4. Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca to get signed up for either classes or the On Ramp Clinic on May 2.
Classes will begin the following Tuesday, May 5th 6:30p to 7:30p. For more information got to:

http://www.crossfitasheville.com/getting-started/olympic-lifting-group/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Sumo Deadlift,

Axle Front Squat,

Burpee Toes 2 Bar,

Rebounding 15-20s.

Strength/Skill Development

A1. : 1-arm Waiter’s Squat ( @ 20X1; 8-12/arm x 3 Sets)

A2. : Toes-To-Bar (AMRAP-1 x 2 sets. )

WOD

A2. ,: Metcon (3 Rounds for reps)

Complete 3 Sets of:

In 2:30 Complete:

8 Axle Front Squats – Moderately Tough-build per round as able to complete UB.

12 Burpee Toes 2 Bar

AMRAP Double Unders

Rest 2:30
Post DUs completed in each round.

CFA Weight Lifting Club On Ramp

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Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.

  1.  Ability to Backsquat bodyweight for 3 repititions
  2.  Ability to Deadlift 125% of bodyweight
  3.  Ability to strict shoulder press 45% of bodyweight
  4.  Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca at hibeccalee@gmail.com  to get signed up for either classes or the On Ramp Clinic on May 2.

More information and class dates here.

150427 Monday

Announcements

Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.
1. Ability to Backsquat bodyweight for 3 repititions
2. Ability to Deadlift 125% of bodyweight
3. Ability to strict shoulder press 45% of bodyweight
4. Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca to get signed up for either classes or the On Ramp Clinic on May 2.
Classes will begin the following Tuesday, May 5th 6:30p to 7:30p. For more information got to:

http://www.crossfitasheville.com/getting-started/olympic-lifting-group/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 2-8:

BTN Press,

1-arm OH Carry,

KBS,

C2B Pull-up (Strict Rnd 1)/Ring-Row.

Strength Development

: Clean Complex #4 (Spend 15 Minutes building up in load. )

3 TnG Power clean +2 Front Squats + 1 Sh 2 OH.

WOD

Metcon (Time)

20 KBS -NTE 28/20kg

10 C2B Pull-ups/Ring-Rows

16 KBS

8 C2B Pull-ups/Ring-Rows

12 KBS

6 C2B Pull-ups/Ring-Rows

8 KBS

4 C2B Pull-ups/Ring-Rows

4 KBS

2 C2B Pull-ups/Ring-Rows

150426 Sunday Recovery

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CrossFit Asheville – CrossFit

Recovery 1.1 (No Measure)

Complete 2-3 sets of:

30s 1-arm Farmer carry, Rt

30s Rest

30s MB Ground 2 OH

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

30s Agility ladder

30s Rest

30s 1-arm Farmer carry, Rt

30s Rest

30s Battling Ropes

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

60s FLR (on rings as able)

2 min Rest

150425 Saturday

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CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-6:

Thruster,

C2B Pull-up (Strict Rnd 1) or Ring-Rows,

DB Shoulder Press–>HSPU,

1-arm KB Farmer’s Carry.

Strength/Skill Development

: Thruster (5-5-5. Rest 90s @ 80% effort)

Partner WOD

Take on the following solo or with a partner. If with a partner. Alternate work over each round.

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
Sub DB Strict Press if do not have HSPU.

Ring-rows for C2B Pull-ups.

Front Squat load should not exceed today’s best Thruster x 5.

Rx for women is 95lbs.

Come Support CFA at the River Ruckus Tomorrow!!

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CFA has a number of amazing athletes competing tomorrow at the River Ruckus at UNCA. You can find more information here. Please come support our athletes and enjoy an awesome day of CrossFit!!

River Ruckus Weekend!

River Ruckus Weekend!

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150424 Friday

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CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 3-8:

Overhead Squat–>Snatch Balance,

RKBS,

1-arm DB Sumo HP–>DB Snatch-alt.

Bear Crawl 25ft.

Strength Development

A.: Snatch (x 3- Every 90s x 5 sets. )

TnG as able- wave load/build over sets.

B1. : Good Mornings (@ 3011; 6-10 x 3. Rest 30s. )

B2. : BTN Press (@ 3111; 6-10 x 3. )

WOD

Metcon (Time)

20 DB Snatch–Moderately Tough NTE 70/50lbs

20 Calorie Row

200′ Bear Crawl

150423 Thursday

Can you name this push up from March 31, 2010?!

Can you name this push up from March 31, 2010?!

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-8:

Good Morning,

1-arm Waiter’s Squat,

Toes 2 Bar (Strict Rnd 1)

MB Walking Lunge.

Strength Development

A1. : Paused Front Squat (@ 32X1; 3-6 x 4)

A2. : Bent Over DB Row (@ 31X2; 3-6 x 4)

WOD

Moondance (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

8 Toes 2 Bar

16 Steps MB Walking Lunge (NTE 20/30lbs)

150m Row