Category Archives: WOD

The Workout of the Day

ForEverFit Asheville Classes Beginning Nov 3rd!

We made it through WOD 1

We made it through WOD 1

ForEverFit Asheville classes begin Nov 3rd 1230-130 M, W, Th with Coach Dawn.

These are a CrossFit style class for folks 55 and older who want to build a community of contemporaries and get fit, have fun in a safe environment. Class size limited to 8.
See the ForEverFit web page  for details and grab Dawn with questions or to sign up.
Please share with family and friends who would be interested.

141020 Monday

Coach Rice: Pisgah Productions Double Dare Mountain Bike Adventure Race 2014:
FINISHER!

Coach Rice: Pisgah Productions Double Dare Mountain Bike Adventure Race 2014: FINISHER!

Coach Rice: Pisgah Productions Double Dare Mountain Bike Adventure Race 2014:
FINISHER!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

1-arm DB OHS,

T2B,

BTN Thruster,

Dip.

Strength Development

A1. : Front Squat ( @ 30×1; 7, 5, 3, 7)

A2.: 1-arm DB Bent Over Row (@ 21X1; 4-6/arm x 3)

WOD

Metcon (Time)

Complete 3 Rounds of:

30 Steps Walking Lunge

15 T2B or Plank Burpees

400m Run

CFA Ladies Night Thursday Oct 23rd!

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Ladies!

We are pleased to announce the first of many Ladies Nights to

be held at CrossFit Asheville on Thursday, October 23rd at 6:30pm!

This is an exciting new program we are starting to nurture our diverse

community of women, as well as to fund an exciting new program, CFA

Chicks.

There is no charge for this event and all women in the community are

invited and encouraged to participate. We will complete a workout

together and then gather for drinks and hors d’oeuvres after. There will

be T-Shirts available for purchase of which 100% of proceeds will be

used for CFA chicks.

CFA Chicks is a CrossFit program for at risk Adolescent Girls ages 12-

14 that includes a health, wellness and life skills component. Through

the mental and physical strength required to complete a crossfit type

workout, these girls would learn important life skills not only regarding

health and wellness, but also the confidence to be able to assert

themselves in life.

Please mark your calendars and join us! Feel free to contact Amber

Beane at amberbeane@gmail.com for more information or questions.

141018 Saturday

Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

 Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

OHS,

C2B Pull-up (Strict Rnd 1),

KB Good Morning,

Wall Ball.

Strength/Skill Development

Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds.

A1. : Deadlift (TnG x 10-15. Rest 20s )

A2. : Metcon (No Measure)

Wall Ball x 10-15

Rest 2-3 Minutes.

WOD

Metcon (4 Rounds for calories)

Complete 4 Sets of:

In 3:30 Minutes Complete

Run 400m

AMRAP Calories on Rower, Airdyne or Ski Erg. Can vary up exercise per round as desired/able.

Rest 90s

141017 Friday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Shoulder Press–>Push-Press,

C2B Pull-up (Strict Rnd 1),

Rebounding 20s–>DU practice,

1-arm DB Muscle Snatch–>DB Snatch.

Strength/Skill Development

A. : Back Squat (x 3 OTM x 8 Minutes. )

B. : Axle Front Rack Reverse Lunge (x 20-24 alternating x 2. Rest 2-3 MInutes)

WOD

A. : DUs AMRAP in 60s (AMRAP – Reps)

Max reps in 1 minute.
Rest exactly 1 minute b/f part B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes

10 DB Snatch Alternating (Moderate- NTE 55/40lbs)

10 Burpees
Rest exactly 1 minute b/f part C.

C. : DUs in 60s (AMRAP – Reps)

AMRAP Double Unders in 60s.

141016 Thursday

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 5-10:

Single Leg Deadlift,

Axle Front Squat,

Toes 2 Bar (Strict Rnd 1),

BTNP.

Strength/Skill Development

A. : Hang Power Clean (Build to a moderate TnG 5 in 10 Minutes )

B. : Single Leg Deadlift (@ 31X1; 8-12/leg. Rest 45s b/w legs x 2. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

10-8-6-4

Row for Calories

Clean to Overhead (Light ~40-50% of a multi-rep max NTE 95/65lbs)

Toes to Bar

141015 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Deadlift,

Dip,

Wall Ball,

Box Jump (Step-down Rnd 1).

Strength/Skill Development

A1.: Turkish Get Up (1-2/arm-perfect- hip extension focus )

A2.: Barbell Row ( @31X2; x 6-10 )

A3.: Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.

WOD

Metcon (Time)

4 Rounds

10 Deadlift (@ 50-60% of a multi-rep max NTE 185/135lbs)

15 Wall Ball (20/14#,10′)

20 Box Jump (20/24″)