Category Archives: WOD

The Workout of the Day

April 30, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Warm-up to workout weights.

WOD

Metcon (Time)

Happy Birthday JV and Rice!!

“King Kong”

3 rounds for time:

1 Deadlift (455/325)

2 Muscle ups

3 Squat cleans (250/185)

4 HSPU

Deadlift

Scale A 405/275

Scale B 355/225

Scale C 305/185

Muscle ups

Scale A 8 CTB pull ups + 8 ring dips

Scale B 8 Pull ups + 8 dips

Scale C 16 Ring Rows + 16 Push ups

Squat cleans

Scale A 225/155

Scale B 200/135

Scale C 185/115

HSPU

Scale to the toughest you can do!

April 29, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Hang squat clean (3, 3, 3, 2, 2, 2, 1, 1)

WOD

Metcon (Time)

5 Rounds:

60 Sit ups

40 Squats

200m run

April 28, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

Metcon (Time)

3 Rounds for time:

20 cals on AD

50 DU

1 MU (BMU/C2B/Pull Up etc)

WOD

Metcon (Weight)

18 minute EMOM

Minute 1: 8 Alternating Reverse Lunges (185/125 lb – back rack)

Minute 2: 10 Strict Pull-Ups

Minute 3: Calorie Row (13/10)

April 27, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Power Snatch + Squat Snatch (2, 2, 2, 1, 1, 1)

A2: Toes-To-Bar

Complete 10 reps between each round of snatches.

WOD

Metcon (Time)

10 Burpee Box Jump-Overs (30/24)

200 m run

10 Squat Snatch (135/95)

200m run

10 Power Snatch (135/95)

200m run

10 Burpee Box Jump-Overs (30/24)

April 26, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Sumo Deadlift (8, 6, 4, 2)

A2: Muscle-ups (AMRAP – 1)

WOD

Metcon (Time)

400 m run

10 Stone to shoulder (150/80)

20 Ring dips

30 KBS (70/53)

40 T2B

50 Double Unders

April 25, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

10 minutes

Strength/Skill Development

A1: Front Squat (5, 5, 5, 5, 5)

A2: Handstand Push-ups (1 strict + 2 kipping x 5)

WOD

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Masters Qualifier Event 1 2016 (Time)

21-15-9

Row for calories

Thrusters (95/65)

April 23, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Partner WOD

Metcon (Time)

50 Clean and Jerks (135/95)

Every minute on the minute (including the first minute), both partners complete 5 C2B pull-ups simultaneously.

April 22, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Overhead Squat (2 – 2 – 2 – 2 – 2)

Complete 5 – 10 strict pull-ups between sets.

WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

Row 500 meters

20 sit-ups

(Rx+ GHD or V-ups)

10 OHS (95/65)