Category Archives: WOD

The Workout of the Day

April 21, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Clean and Jerk (1-1-1-1-1-1-1)

WOD

Metcon (Time)

10 – 8 – 6 – 4 – 2

Pull-ups

2 – 4 – 6 – 8 – 10

Power Clean (185/125)

April 20, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Good Mornings (5 – 5 – 5 – 5 – 5)

WOD

Metcon (Time)

4 Rounds for time:

400 m run

49 push-ups

49 sit-ups

49 air squats

April 19, 2016

Announcements

The River Ruckus is this Saturday, April 23rd, and Sunday April 24th at Carrier Park. Please come out and support CFA!

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Squat Snatch

Find a heavy single.

WOD

Metcon (Weight)

12 minute EMOM:

Odd minutes:

3 Bar Muscle ups + 20 DU

Even minutes:

2 Squat Snatches

(~85 – 95% of heavy today)

April 18, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Double under/Triple under practice

Score is your longest unbroken set.

WOD

Metcon (Time)

30 Box Jumps (24/20)

30 C2B pull-ups

30 KBS (1.5/1 pood)

30 Front Squats (115/80)

30 Toes to bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

April 16, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

Push Ups (HSPU Rx+)

Pistols

Burpees

After each round (e.g., Round of 21, round of 18, etc.), complete 2 Muscle Ups for a total of 14 for the workout.

April 15, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Deadlift (5, 4, 3, 2, 1)

WOD

Metcon (Weight)

20 minute EMOM:

Minute 1: BS x 3 (climbing)

Minute 2: 1 rope climb

Minute 3: 5 box jumps (30/24)

April 14, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Squat snatch + Hang squat snatch + OHS

20 minutes to a heavy complex

WOD

Metcon (Time)

2 Rounds for time:

15 Thrusters (95/65)

30 sit-ups

700 m run

15 Hang squat snatches (95/65)

30 DU

April 13, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Prowler Push (3 x 25′ Climbing)

Accumulate 30 sec L-Sit hold on rings or bars between rounds

(scale could be just holds on the rings or bars, or tuck sits holds)

WOD

Metcon (Time)

4 Rounds for time:

400 m run

20 pull ups