Category Archives: WOD

The Workout of the Day

House of Iron, June, 20th

This Saturday we will be hosting the House of Iron competition benefitting Iron Girls!  Because of this we will not have any classes or open gym.

Be sure to come by and cheer on your friends!  They are also still taking registrations for two person teams if you want to compete!

Friday, June, 19, 2015

  Warm-up

2 Rounds NFT:

20 cals row/ AD

5 pull ups/ ring rows

10 air squats

5 burpees

Strength/Skill Development 

2 Snatch + OHS (EMOM 8, climbing)

 WOD
For time:

200m med ball run (30#/20#)

21 OHS (95#/65#, or ~70% of multi rep max)

10 burpee pull ups

150m med ball run

15 OHS

10 burpee pull ups

100m med ball run

9 OHS

10 burpee pull ups

Thursday, June, 18, 2015

FullSizeRenderWarm-up
2 Rounds NFT:
200m run
10 WB
10 KBS
10 KB SDHP
10 T2B
Strength/Skill Development
A1.: Sumo Deadlift (6, 4, 6, 4, 2, 2, )
BTN Press (8, 8, 8)
WOD
Metcon (AMRAP – Reps)

3 Rounds for Reps:

1 Minute WB (20/14)
1 Minute  KB SDLHP (70/53)
1 Minute T2B
1 Minute  KBS  24kg/16kg
1 Minute AD for Cals

1 Minute Rest between rounds

Wednesday, June 17, 2015

  Warm Up

2 Rounds NFT:

20 cals AD

10 air squats

5 HSPU/ 20s HS hold/ 3 Wall Walks

Strength/Skill Development 

A.: Squat Clean and Jerk (5 x 1.1)

Squat Clean & Jerk x 1.1

Rest 10 seconds between heavy singles, rest as needed between sets

WOD

Run, Jump, and Shoot (Time)

4 RFT:
400m run

20 box jumps (jump up step down), 24″ box

20 wall ball shots (20/14 to 10/9)

30 minute time cap.

Tuesday, June, 16, 2015

IMG_1452-1
Warm-up
2 Rounds NFT:
200m row
10 RKBS
10 Pull ups
Strength/Skill Development
A1.: Overhead Squat (5, 3, 1, 5, 3, 1)
A2.: Bar Muscle-ups (AMRAP-1 x 3)
Complete AMRAP-1 BMU after every other set of OHS
WOD
50 Deadlifts, for Time (185#/135#)
EMOM – 10 Burpees

Complete 50 burpees for time, but every minute on the minute you must complete 10 burpees
Cash-out
100 Flutter Kicks (L+R=1)
75 Sit Ups
50 Toes-to-Rings
75 Sit Ups
100 Flutter Kicks

Monday, June, 15, 2015

IMG_9208Happy Monday!  Let’s do this, CFA!

Warm-up- 10 minutes to include coach’s warm up

2 Rounds NFT:

25 Double Unders (or attempts)

5 pull ups

5 push ups => Bar dips

5 burpees

Strength Development- 20 minutes

Alternate between A1 and A2.

A1.: Romanian Deadlift (10, 8, 6, 4)

A2. : Bench Press (10, 8, 6, 4)

WOD- 20 minutes to include set up

Metcon (Time)

4 RFT:

5 Bar MU

10 Box jump overs (24”/20”)- can jump up on the box and off the other side, or hurdle the box

10 DB Push Press (45/35)

Scaling for BMU to include: C2B pull up + bar dip or push up + ring rows

150613 Saturday

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

10 WB

10 Pull Ups

10 Dips

10 Steps WL

GOAT Work

Goat Day! Take 10 minutes to work on your goat, ideas include:

Kipping

MU transition

HS holds/ walks

Clean and Snatch pulls

DU

WOD

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Women’s weight 105, 14, 35

Metcon

If you did Luke last night at Friday Night Lights, then please choose the recovery WOD below.

Metcon (AMRAP – Rounds and Reps)

15 minutes at 85% aerobic effort:

5 burpees

10 sit ups

5 Box jump up/ step down

10 air squats

5 pull ups

200 m row

150612 Friday

MCBRIDE062011CFA-0020

Flashback Friday! Who owns this press?

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

10 K2E

10 WB

Accumulate 60s FLR on rings

Strength/Skill Development

A.: Power Clean (10, 9, 8, 7, 6, 5, 4, 3, 2, 1 TnG)

Metcon

Metcon (Time)

Three sets for times:

6 Ground to Overhead (NTE 155/105 or ~65%)

12 pull ups

24 DB snatch (53/35)

Rest 3 minutes

Score is total time.