Category Archives: WOD

The Workout of the Day

150517 Sunday Recovery

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

Recovery Row Intervals 1 (6 Rounds for distance)

Complete 4-6 Rounds of:

Row 90s for distance @ moderate pace

Rest 30s

Side Plank 30-45s per side

Rest 30s b/w sides

Rest 1 minute walking before returning to rower.

Goal: Slightly more distance per round.

150516 Saturday “Descending Chipper”

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Flash Back Saturday. Can you identify these awesome Renegade Rows?

Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 2-10:

KBS,

Wall Ball,

Turkish Get-up

Toes 2 Bar,

Box Jump (Step-down Rnd 1).

WOD

Descending Chipper (AMRAP – Reps)

AMRAP in 30 minutes:

1k Row

90 Double Unders

80 Steps Walking Lunge

700m Run to the Left

60 Wall Balls (20/14#/10′)

50 Box Jumps (24/20″)

40 KBS (24/16kg)

30 Burpees

20 Toes to Bar

10 Turkish Get-ups (24/16kg)

150515 Friday

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes

with Mobility + 4-8:

DB Thruster,

Slammer,

MB Box Step-up,

Dip.

Strength Development

Take 20 Minutes to alternate A1/2 NTE 6 Rounds.

A1.: Deadlift (@ 32X1; 2-4 )

A2. : Weighted Dip (@ 20X1; 2-4)

A2. : Weighted Ring Dip (@ 20X1; 2-4)

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

10 DB Thrusters (Moderate NTE 45/35lbs)

200m Run

Rest 2 Minutes b/w A & B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

10 Slammers (NTE 30/20lbs)

20 MB Box Step-ups -alternating (NTE 24/20″)

150514 Thursday

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes

with Mobility + 4-10:

Axle F/R Walking Lunge,

DB Muscle Snatch,

Rebounding–>DUs 20s,

Dip.

Strength Development

Spend 15 Minutes alternating A1/2 NTE 3 Moderately tough sets.

A1. : Back Squat ( @ 20X1; 6-10 )

A2. : Kneeling Torso Row (@ 31X1; 6-10)

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 DB Snatches -Alternating (Moderate NTE 60/40lbs)

20 Double Unders

300m Row

150513 Wednesday


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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CFA U-Fit

Strength Development

Spend 15 Minutes alternating A1/2 NTE 4 Rnds.

A1. : Sumo Deadlift (@ 31X1; 4-8 )

A2. : DB Box Step-up (x 8-12 alternating legs )

WOD

Complete 3 Rounds of A1-4:

A1. : Metcon (AMRAP – Reps)

1 Minute Manmakers (moderate load)

30s Rest

A2. : Metcon (AMRAP – Reps)

1 Minute Stone 2 Shoulder-Moderate

30s Rest

A3. : Metcon (AMRAP – Reps)

1 Minute Burpee Toes 2 Bar

30s Rest

A4. : Metcon (AMRAP – Reps)

1 Minute Inverse Burpees

30s Rest

150512 Tuesday

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

1-arm OHS,

Stone 2 Shoulder,

Wall Ball,

Dip.

Strength/Skill Development

Spend 15 Minutes cycling A1/2 NTE 3 moderately tough sets.

A1. : Good Mornings ( @ 3011; 4-8)

A2. : BTN Press (@ 3111; 4-8)

WOD

Metcon (Time)

30 Wall Ball (NTE 20/14-10′)

300m Run

20 Wall Ball

200m Run

10 Wall Ball

100m Run

Cash-out

Waiter’s Carry ( Accumulate 100m/arm in sets of 50m)

Rope Climb (Practice. )

150511 Monday

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Announcements

The Spartan Super is coming!
August 29th, 2015! Sign up for Team CrossFit Asheville are still open.

Info:
http://info.spartan.com/reg-confirmation.php

Sign Up:
http://www.spartan.com/events/?event_id=567/asheville-super

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 2-6:

Squat Clean,

C2B Pull-up (Strict)–>MU/RRs to prep for WOD,

DB SIngle Leg Deadlift,

RKBS.

Strength Development

Spend 15 Minutes alternating A1/2 NTE 3 Rnds.

A1.: Front Squat (@ 20×1; 6-10)

A2.: Renegade Row (x 6-10, alternating )

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 5 Rounds of:

1 Minute AMRAP:

3 Squat Cleans @ 70-80% today’s best FS x 10 NTE 165/115lbs

3 Muscle-ups (Rx+)

6 Chest 2 Bar Pull-ups (Rx)

9 Ring-rows (Scaled)

Rest 1 Minute b/w Rounds.

Pick up each round where you left off.
Choose one of the three options to be paired with squat cleans.

150510 Sunday Recovery

Tina as Becca and Becca as Nadia.

Tina as Becca and Becca as Nadia.

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Thank You CFA!

Announcements

The Spartan Super is coming!
August 29th, 2015! Sign up for Team CrossFit Asheville are still open.

Info:
http://info.spartan.com/reg-confirmation.php

Sign Up:
http://www.spartan.com/events/?event_id=567/asheville-super

CrossFit Asheville – CrossFit

Recovery 3.2 (No Measure)

Complete 3-5 Sets @ 70-80%:

60s AirDyne

60s Bear Crawl

60s Walking Lunge -slow to steady pace

60s Side Plank (30s/arm-forearm support)

60s 1-arm OH Carry (30s/arm) -Moderate

60s Row