Category Archives: WOD

The Workout of the Day

July 26, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

20 cal AD

3 Strict pull-ups

6 Push-ups

9 Sit-ups

Strength/Skill Development

Snatch (10 min EMOM–2 reps)

Warm-up to a heavy weight. Then, EMOM.

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

July 25, 2016

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

10 Sit-ups

20 Supermans

30 DU

Strength/Skill Development

Back Squat (5-5-3-3-3-1-1-1-1 climbing)

WOD

Metcon (Time)

1400 m Run

Then,

3 rounds:

50 steps Front Rack lunges (135/95)

50 Double Unders
Time recorded is the total time to complete the run and the 3 rounds.

July 22, 2016

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row

3 Strict Pull-ups

6 Push-ups

9 T2B

Strength/Skill Development

Snatch (Build to a heavy single)

Power or squat.

WOD

Metcon (Time)

3 Rounds:

21 Cal Row

15 Box Jumps (24/20)

9 Snatch (135/95)
Compare to July 21, 2015.

July 21, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

200 m Run

3 Strict Pull-ups

6 Air squats

9 V-ups/GHD sit-ups

Strength/Skill Development

Front Rack Box Step Ups (10, 8, 6, 8, 10)

WOD

Metcon (Time)

5 Rounds:

5 Squat Clean Thrusters (135/95)

10 CTB Pull-ups

July 20, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

200 m Run

3 Strict Pull-ups

6 Push-ups

9 Supermans/Hip extensions

Strength/Skill Development

Pendlay Row (5 x 5, climbing)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 KBS (1.5/1)

15 Unbroken Wall balls (20/14)

Complete 5 burpees every time you break on the wall balls.
Compare to 8/26/2015.

July 19, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Air squats

9 Sit-ups

Strength/Skill Development

Shoulder Press (10, 8, 6, 8, 10)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

50 DU

10 BS (135/95)

Metcon (No Measure)

Cash Out

“Tabata Abs”

Hollow Body hold

Sit-ups

Hollow Rock

V-ups

July 18, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Push-ups

9 PVC OHS

Strength/Skill Development

Squat Clean (Build to a heavy single)

Or power clean + front squat

WOD

Metcon (No Measure)

EMOM 30:

Minute 1: 15 V-ups

Minute 2: 10 Burpees

Minute 3: 1 – 3 MU, 5 CTB, 10 RR
All movements should be 40 sec of work or less.