Category Archives: WOD

The Workout of the Day

We’re having Run now too!

CrossFit Asheville – Tactical Athletics

Metcon (Time)

Run 1600m x 2 with 4 minutes rest between efforts. Record best 1600m effort

February 3, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

A: Hang Snatch (5 sets of 3 reps at or below 90%)

Work on speed.

Between sets work on false grip hangs from the rings.

WOD

Metcon (Time)

200 DU

100 Chest to bar pull ups

*Every time you break (du or pull ups) perform 5 wall balls 20/14#

January 30, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Partner WOD

Metcon (AMRAP – Reps)

Partner WOD- split reps evenly

30 minute AMRAP of:

50 Kettlebell Swings (53/35)

50 Walking Lunges

50 V ups

50 Wall Balls (20/14)

50 Situps

200m run (partners run together)

*partner not working on rep scheme above performs AMRAP air squats
Add air squats to total score.

January 8, 2016


Announcements

The IceBreaker Open is this Saturday, January 9th. There is still time to register at http://communityfitnessevents.com/ice-breaker-open/.

The gym will be closed Friday afternoon (1/8) and Saturday (1/9) all day.

Please come out and compete or support CFAvl!!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice- 10 minutes

Strength/Skill Development

A1: Good Mornings (10, 8, 6, 4 – as deep as possible)

A2: Weighted Ring Dip (6, 4, 4, 2)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

In Teams of 2 Complete the following with only one person working at a time.

AMRAP 20:

40 Calorie Row

40 Medball Squat Tosses (20/14)

40 Calorie Row

40 Medball OH Walking Lunges

40 Calorie Row

40 Medball Partner Sit-Ups over a box

January 6, 2016

  

Announcements

The IceBreaker Open is this Saturday, January 9th. There is still time to register at http://communityfitnessevents.com/ice-breaker-open/.

The gym will be closed Friday afternoon (1/8) and Saturday (1/9) all day.

Please come out and compete or support CFAvl!!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice- 10 minutes

Strength/Skill Development

A1: Hang Power Snatch (5, 5, 3, 3, 1, 1, 1)

A2: Deficit Handstand Push-ups (10, 8, 6, 4)

Record highest deficit achieved.

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

January 5, 2016


Announcements

The IceBreaker Open is this Saturday, January 9th. There is still time to register at http://communityfitnessevents.com/ice-breaker-open/.

The gym will be closed Friday afternoon (1/8) and Saturday (1/9) all day.

Please come out and compete or support CFAvl!!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice- 10 minutes

Strength/Skill Development

A1: Back Rack Walking Lunge (20 steps x 4)


A2: Behind the Neck Push Press (8, 6, 4, 6, 8)

Push press behind the neck.

WOD

Metcon (Time)

30 Dumbbell (alt) Snatches (65/50)

100 Double-Unders

20 Dumbbell (alt) Snatches (65/50)

100 Double-Unders

10 Dumbbell (alt) Snatches (65/50)

100 Double-Unders

For time.

Row, Clean and Toe


Announcements

The IceBreaker Open is this Saturday, January 9th. There is still time to register at http://communityfitnessevents.com/ice-breaker-open/.

The gym will be closed Friday afternoon (1/8) and Saturday (1/9) all day.

Please come out and compete or support CFAvl!!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice- 10 minutes

Strength/Skill Development

A: Hang Clean (5, 5, 3, 3, 1, 1, 1)

WOD

Row, Clean and Toe (Time)

10 rounds for time:

200 Meter Row

10 Squat cleans (155#/105#)*

5 Toes to Bar

NOTE: *Squat cleans descend each round 10 on rd 1, 9 on rd 2, 8 on 3 etc….

For time.

January 1, 2016

  

Announcements

Holiday Gym Schedule

12/31 NYE: Regular AM schedule, no PM
1/1 NYD: 10:30am and Noon with a Potluck and Presentations to follow! No PM.

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice- 10 minutes

Strength/Skill Development

A1: Romanian Deadlift ( 8, 6, 8, 6)

A2: Weighted C2B Pull-up (4 sets of 2-4 reps)

WOD

“CFC II (AMRAP – Reps)

In the order of your choice complete max reps in two minutes of:

Kettlebell swings (24/16 kgs)

Box jumps (24/20)

Deadlifts (Use approximately 60% of a multi-rep max not to exceed 225/155lbs)

Double unders

One minute rest between each two minute period.