Category Archives: WOD

The Workout of the Day

May 16, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Clean and Jerk (10 minute EMOM)

1 rep each minute;

power or squat

WOD

Metcon (Time)

40 Calorie Airdyne

30 Box Jumps (24/20)

20 Toes to bar

10 Power Clean (185/135)

20 Toes to bar

30 Box Jumps (24/20)

40 Calorie Airdyne

May 14, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

“Open Test” (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

50 Wallballs (20/14)

50 Double Unders

40 Box Jumps (24″/20″)

40 Toes to Bar

30 CTB Pull-Ups

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Power Snatches (145/100)

10 Ring Muscle-Ups

May 13, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

Prowler Push (3 x 25 m)

Perform 1 – 3 pull unders between rounds.

Scale is hang to inverted or skin the cat.

WOD

Metcon (AMRAP – Reps)

With a continuously running clock, complete 5 thrusters every minute for 3:00.

From 0:00 – 2:00 use 75/45

From 3:00 – 5:00 use 95/65

From 6:00 – 8:00 use 115/85

From 9:00 – 11:00 use 135/105

From 12:00 – 14:00 use 155/125

From 15:00 – 17:00 use 175/145

From 18:00 – 20:00 use 195/165

Continue adding 20 lb. every 3 minutes for as long as you are able. Post total number of reps completed.

May 12, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Back Squat (5, 3, 1)

A2: Strict Toes-To-Bar (5 – 10 reps between rounds)

WOD

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

250 m row

10 Back Squats (135/95)

May 11, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: DB Box Step-up (10, 8, 6 per leg)

Or weighted pistols.

Score is total weight (use 35# DBs = 70#).

A2: Dips (5 – 10 strict reps between rounds)

WOD

Metcon (Time)

Row 1000 m

Then:

21 – 15 – 9

KBS (70/53)

OHS (115/80)

May 10, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Good Mornings (10, 10, 10)

A2: Muscle-ups (3 – 5 reps between rounds)

Bar or ring MU–whichever you need to work on.

Scale is 5 – 10 pull ups + dips

WOD

Metcon (Time)

21 Deadlifts (225/155)

42 Calorie AD

84 Double unders

15 Deadlifts (225/155)

30 Calorie AD

60 Double unders

9 Deadlifts (225/155)

18 Calorie AD

36 Double unders

May 9, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Power Snatch + Hang Squat Snatch + OHS (5 sets climbing in weight)

1 Power Snatch + 1 Hang Squat Snatch + 1 OHS without putting the bar down

WOD

Metcon (Time)

EMOM x 5: 4 – 8 unbroken HSPU (Rx+ Strict)

EMOM x 5: 4 – 8 unbroken Pull-ups (Rx+ Strict)

Row 75 Calories for time.

May 7, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

Teams of 3:

100 Calorie Row

100 Lateral Barbell Burpees

100 Power Cleans (135/95)

100 Toes to Bar

100 Push Jerks (135/95)

100 Lateral Barbell Burpees

100 Calorie Row