Category Archives: WOD

The Workout of the Day

Tuesday August 4, 2015


Strength/Skill Development

A1: Squat Clean (Build to a heavy single)

A2: Weighted C2B Pull-up (3 sets of 1-3 reps)


Metcon (Time)

10 rounds for time of:

5 (HSPU) handstand push-ups

10 pistols, alternating

5 pull-ups

Subs for HSPU- hand release push ups, DB shoulder press, HSPU to a plate or from a box

Pistol subs- air squats

Rx+ is Unbroken

Monday August 3, 2015


Strength/Skill Development

A1: Good Mornings (3 sets of 6 reps)

A2: Bench Press (3 sets of 6 reps)


Metcon (Time)

7 Rounds for time of:

7 Box jumps (must extend and show control at the top) (24/20)

7 KBS (2pd/ 1.5pd)

7 FS (115/85)

7 Burpees over the bar

Saturday August 1, 2015



Take 15 minutes to work on your goat!

Partner WOD

To The Lost… (Time)

As teams of two or solo complete, with a 30 minute time cap:

30 burpees

50 pull ups

100 sit ups

150 air squats

60 burpees

25 pull ups

50 sit ups

75 air squats

30 burpees

With any time remaining, athletes will complete as many bar muscle ups as possible.

Basic Day 3

CrossFit Asheville – Tactical Athletics

Strength Development

A: Front Squat (Take 15 minutes to find a 5 RM Front Squat)


B: Strict Pull-ups (Take 15 minutes to find max reps strict pull ups)

Combine reps for all sets for score.


WOD: Approach (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

10 reps walking lunge @ 50lbs

5 Jumping Pull Ups

30 seconds Plank Hold

Thursday July 30, 2015


Strength/Skill Development

Thruster (10 minutes to a heavy double)


Metcon (Time)

For time:

21 Thrusters (95/65)

21 KBS (2/1.5 pd)

400m Run

15 Thrusters (95/65)

15 KBS

400m Run

9 Thrusters (95/65)


400m Run

Tuesday, July 28 2015


Strength/Skill Development

A: Split Jerk (4, 2, 4, 2, 1)

Work up to a heavy single. Work on foot position.


B: Metcon (Time)

3 Rounds for time:

500m Row

12 Burpees

21 Box Jumps (24/20)


C: Metcon (No Measure)

4 Rounds NOT For Time:

25 Sit ups

25 Flutter Kicks

:25 L-Sit (or unbroken set time)