Category Archives: WOD

The Workout of the Day

July 19, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Air squats

9 Sit-ups

Strength/Skill Development

Shoulder Press (10, 8, 6, 8, 10)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

50 DU

10 BS (135/95)

Metcon (No Measure)

Cash Out

“Tabata Abs”

Hollow Body hold

Sit-ups

Hollow Rock

V-ups

July 18, 2016


CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Push-ups

9 PVC OHS

Strength/Skill Development

Squat Clean (Build to a heavy single)

Or power clean + front squat

WOD

Metcon (No Measure)

EMOM 30:

Minute 1: 15 V-ups

Minute 2: 10 Burpees

Minute 3: 1 – 3 MU, 5 CTB, 10 RR
All movements should be 40 sec of work or less.

July 16, 2016


CrossFit Asheville – CrossFit

WOD

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Women: 185# DL, 35# KB, 20″ Box

July 15, 2016


CrossFit Asheville – CrossFit

Warm-up

3x:

200 m Run,

6 Push-ups

9 Air squats

12 Toes to bar

Strength/Skill Development

Muscle-ups (5 sets of 20 sec)

BMU/ (C2B) Pull-ups/RR

WOD

Metcon (Time)

Teams of 3 (or single do ⅓ of the reps):

100 Calorie Row

100 Med Ball Partner Situps

50 Power Cleans

50 Overhead Lunges

50 Sumo-Deadlift High Pulls

100 Med Ball Partner Sit-ups

100 Calorie Row

Rx Barbell – 95/65

July 14, 2016


CrossFit Asheville – CrossFit

Warm-up

3x:

200 m Row

6 Push-ups,

9 Air squats

12 SuperMans

Strength/Skill Development

Deadlift (10, 8, 6, 4, 2)

Complete 10 GHD sit-ups or V-ups between each round

WOD

Metcon (Time)

21 – 15 – 9

Front Squat (135/95)

Toes to Bar

July 13, 2016


CrossFit Asheville – CrossFit

Warm-up

3x:

200 m Run

6 Push-ups

9 Air squats

12 Sit-ups

Strength/Skill Development

Overhead Squat (10, 8, 6, 4, 2)

WOD

Metcon (Time)

Complete rounds of

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Snatch (60% of today’s heavy double

OHS)

Box Jump (24/20)

July 12, 2016


CrossFit Asheville – CrossFit

Warm-up

3x:

200 m Row

6 Push-ups

9 Air squats

12 V-ups

Strength/Skill Development

1-arm Farmer’s Carry (50′ for max weight)

Complete 50 DU between each set

WOD

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets):

7 Strict Pull-Ups

21 Push-Ups

42 Air Squats

Complete each set as quickly as possible and note times for each.

July 11, 2016


CrossFit Asheville – CrossFit

Warm-up

3x:

200 m Run

6 Push-ups

9 Air squats

12 Sit-ups

Strength/Skill Development

Split Jerk (1-rep heavy)

With a running clock:

Minutes 0 – 6

Establish a 1-Rep Heavy Split Jerk (from the rack)

Clean (1-rep heavy)

On the same running clock:

Minutes 7 – 12

Establish a 1-Rep Heavy Clean

WOD

Metcon (Time)

12 minutes:

Row 2000 Meters

(Score your time to row)

Then (in remaining time) max reps Dumbbell Manmakers (30/20)

Manmaker

(Plank, push up, row R, row L, squat clean, push press)
(Score your total # of Manmakers)