Category Archives: WOD

The Workout of the Day

December 31, 2015

  

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: Squat Snatch (3, 3, 2, 2, 2, 1, 1, 1)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

December 30, 2015

 

 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: Clean and Jerk (Build to today’s 1RM)

WOD

Metcon (Time)

For time:

10 Clean & Jerks @ 85% of today’s 1RM.

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

December 29, 2015

  

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: Front Squat (3, 3, 3, 3, 3, Climbing)

A2: Muscle-ups (AMRAP-1 x 2)

WOD

Metcon (Time)

8 minute ARMAP of:

5 Strict Pull-Ups

10 Single-Arm Dumbbell Squat Snatches (65/45)

200 Meter Run or Row if raining

December 28, 2015


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

A: Bent Over Row (8, 6, 8, 6)

WOD

Metcon (Time)

In teams of two, alternate sets to complete four each of:

3 Hang Power Cleans (185/125)

2 Alternating Reverse Lunges

1 Shoulder to Overhead

Run 400 Meters- teams run together

To be done unbroken- 200m team run penalty if bar is dropped.

December 23, 2015

  

Announcements

Holiday Gym Schedule

12/24 Christmas Eve: 6am, 9am and Noon classes only, open gym from 6am until 1pm
12/25 Christmas: Closed, Happy Holidays!
12/31 NYE: Regular AM schedule, no PM
1/1 NYD: 9am and Noon with a Potluck and Presentations to follow! No PM.

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice, prime for heavy deadlifts.

Strength/Skill Development

A1: Deadlift (5, 4, 3, 2, 1, Climbing)

A2: Split Jerk (5, 4, 3, 2, 1, Climbing)

WOD

Metcon (Time)

21-15-9:

Deadlifts (315/205)(Scaled 185/125)

Box Jumps (30/24)(24/20)

For time.

Mother Nature


Announcements

Holiday Gym Schedule

12/24 Christmas Eve: 6am, 9am and Noon classes only, open gym from 6am until 1pm
12/25 Christmas: Closed, Happy Holidays!
12/31 NYE: Regular AM schedule, no PM
1/1 NYD: 9am and Noon with a Potluck and Presentations to follow! No PM.

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice to include some hip mobility and squat therapy

Strength/Skill Development

Squat Clean (Build to a heavy single in 20 minutes.)

Muscle-ups (AMRAP-1 x 3)

WOD

Mother Nature (Time)

4 Rounds for Time:

400m Run or (500m row if raining)

20 Burpees

10 Squat Cleans 135/95