Category Archives: WOD

The Workout of the Day

140826 Tuesday

River Ruckus Weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
Mobility + 4-10:
Overhead Squat,
Toes 2 Bar (Strict Rnd 1),
1-arm DB Press,
MB Get-up.

Strength Development

A1. : Back Squat (@ 20×1; 8-8-8. )

A2. : Unilateral Ring-Row (x 4-6/arm x 3. )

Ring-row with 1-arm. Focus on keeping torso square.

WOD

Metcon (3 Rounds for reps)

In 4:00 Minutes Complete

200m MB Carry (NTE 30/20lbs)

20 Slammer Box Step-ups-Alternating (10/shoulder NTE 24/20″)

MB Get-ups in remaining time

Rest 2:00 x 3 sets

140825 Monday

Welcome Home Randy!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Sumo Romanian Deadlift,
Axle Shoulder Press,
Wall Ball,
C2B Pull-up (Strict Rnd 1).

Strength Development

A1. : Axle Shoulder to Overhead ( 4-6 x 4 )

Utilize push-press or push-jerk.

A2. : Suitcase Deadlift (@30X1; 5-8/arm x 3)

WOD

Rise-up (Time)

20-15-10-5
Wall Ball (NTE 20/14lbs, 10′)
Burpee
200m Run after each round.

140824 Sunday Recovery 2.2


Main – CrossFit

Recovery 2.2 (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes @ 85% -Sustainable Effort

10 Axle Front Squat @ 40-50% max NTE 115/70lbs

20 Cals Airdyne

400m Sandbag Carry light NTE 50/25lbs

10 Cals Ski Erg

140823 Saturday

Watch PHX Rise Vs DC Brawlers at 9p EST Saturday August 23rd on the live stream at www.npgl.com!

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with
Mobility + 4-10:
Deadlift,
Dip,
Axle F/R Walking Lunge,
Box Jump (Step-down Rnd 1).

Strength Development

A1. : Barbell Row (@ 21X1; 4-8 x 4)

A2. : 1-arm DB OH Carry (x 50m/arm)

WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

140822 Friday

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12
Back Squat,
KB Windmill,
Push-up,
Pull-up (Strict Rnd 1).

Strength Development

Back Squat (12 Minutes to build to a tough double)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partner Cindy

AMRAP in 20 Minutes with 1 person moving through a full round at a time:

5 Pull-ups (Scale with Ring-rows or Rx+ as C2B)

10 Push-ups

15 Squats
Post total rounds & reps as completed by the team.

140821 Thursday

Leslie on her wedding day!

Leslie on her wedding day!

Leslie on her wedding day!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-12:
Front Squat,
C2B Pull-up (Strict Rnd 1),
Slammer,
Axle Press x 5 + Push-Press x 5,
Bear Crawl x 50ft.

Strength/Skill Development

Squat Clean (1.1.1 Rest 10s x 5 sets. Rest 2 Minutes )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

8 Axle Push-Press (Moderate ~ 60-70% multi-rep NTE 115/75lbs)

10 Slammer (NTE 30/20lbs)

100ft Bear Crawl

200m MB Carry (50m shuttle x 4, 100m/shoulder)
Every 50ft & 50m counts as 1 rep for partial rounds.

140820 Wednesday

Urban Legend or Myth?
 
Stone to shoulder at Target gets you a 10% discount?

Urban Legend or Myth?   Stone to shoulder at Target gets you a 10% discount?

Urban Legend or Myth?
Stone to shoulder at Target gets you a 10% discount?

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
OHS,
C2B Pull-up (Strict Rnd 1),
Burpee Box Jump Over (Step down Rnd 1),
1-arm DB HP–>DB SDHP.

Strength/Skill Development

Spend 15 Minutes alternating b/w A1/2:

A1. : 1-arm Farmer’s Carry ( x 30-50m/arm. )

A2. : Front Leaning Rest (Rings) (30-60s. Focus on full shoulder protraction. )

Post accumulated seconds over sets as reps.

WOD

Complete 3 Rounds of A1/2:

A1. : Metcon (3 Rounds for reps)

45s 1-arm DB SDHP-alternating – Moderately Tough NTE 55/40lbs.

45s Burpee Box Jump overs (NTE 24/30″)

Rest 30s.

A2. : 90s Row for Calories (3 Rounds for reps)

Complete 3 Rounds.
Rest 3 Minutes b/w A1 & 2.

Next Weightlifting Club session will be starting the Week of Sept 1st.

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If you are interested please email Becca at hibeccalee@gmail.com.

The session runs for 4 weeks and you will come to 1 class per week.

Cost is $40 for 1 session.

Class choices are:
Tues 6:30pm
Sat 7:30am

Class size will be limited. You are strongly encouraged to come to the same class time/day all 4 weeks.

Preference for class spots will be given to members whom are continuing from the previous session.

If you want to get involved but would like more info, please read the following. Also contact Becca or Zach directly and they can speak with you about it more.

CFA Weightlifting Club - Get Involved

For members of Crossfit Asheville and Stay Active Clinic whom meet the necessary strength requirements, this club will meet 1x a week at a designated time. There will be monthly fee to participate, $40.

Is this class right for me?

If you are an athlete who:

  • is looking to help improve explosiveness and power for his/her sport;

  • is looking for a better baseline level of overall strength;

  • would like better technique, efficiency and coordination with the snatch, clean & jerk and other related lifts;

  • is a CrossFit athlete and would like to compliment his/her weekly metabolic conditioning workouts with strength training;
  • is a CrossFit athlete and would like to see his/her WOD times goes down (i.e. Isabelle and Grace);

  • is a competitive or recreational Olympic Style Weightlifter.

Programming varies on a weekly basis following a cycle for the group as a whole, there may be some individual variation depending on what each athlete needs. Please arrive early to warm-up, mobilize, and gear-up before class. In each class athletes can expect to snatch, clean & jerk, perform dynamic pulling drills, perform upper body strength and/or dynamic work, perform squats for strength and/or speed, and accessory work that may include jumping.

Strength Requirements*

  1. Ability to back squat bodyweight for 3 repititions
  2. Ability to deadlift 125% of body weight
  3. Ability to shoulder (strict) press 45% of body weight
  4. Ability to perform 1 strict pullup

*If you fall short of the strength requirements, but are interested in attending please email Shanna - shannaduvall@gmail.com