Category Archives: WOD

The Workout of the Day

June 16, 2016

Announcements

Please join us tomorrow night, Friday June 17th for Friday Night Lights! This will be a community workout beginning at 6:30pm. All other classes will occur as scheduled.

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Front Squat (4 x 7)

WOD

Hildy (Time)

100 cal row

75 Thrusters (45/35)

50 Pull-ups

75 WB (20/14)

100 cal row

June 15, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Hang Power Clean + Hang Squat Clean + Push Jerk (5 sets)

WOD

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10 Romanian Deadlifts (185/135)

20 Medball Sit-ups (30/20)

100 m Farmer Carry (70/53)

(10 m = 1 rep)

June 14, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Sumo Deadlift (7, 7, 7, 7)

WOD

Clean and Burp (Time)

5 rounds:

10 Power Cleans (135/95)

10 Burpees

Rx+ Unbroken

June 10, 2016


Announcements

Please join us this Saturday, June 11th for the House of Iron Competition, benefitting Iron Girls. Due to this, there will be no classes or open gym on Friday afternoon or all day Saturday.

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

Clean Complex

Power Clean + Hang Squat Clean + Jerk
15 minutes to a heavy complex

GHD Situps (3 – 5 sets of 10 reps)

WOD

Metcon (Weight)

AMRAP 5 minutes:

Squat clean and Jerk (185/125)

Score is total weight moved.

June 9, 2016


Announcements

Please join us this Saturday, June 11th for the House of Iron Competition, benefitting Iron Girls. Due to this, there will be no classes or open gym on Friday afternoon or all day Saturday.

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Pistols (3 sets x 30 sec for max reps )

Or weighted box step-ups

A2: Weighted ring push-ups (3 sets of 5 – 10 reps)

WOD

Metcon (Time)

4 rounds:

400 m run

5 burpee muscle-ups

June 8, 2016


Announcements

Please join us this Saturday, June 11th for the House of Iron Competition, benefitting Iron Girls. Due to this, there will be no classes or open gym on Friday afternoon or all day Saturday.

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Hang Squat Snatch

5 @ 65%

5 @ 70%

3 @ 75%

3 @ 80%

2 @ 85%

2 @ 90%

All singles

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

5 C2B pull-ups

10 ring dips

15 OHS (95/65)

200 m run

June 7, 2016


Announcements

Please join us this Saturday, June 11th for the House of Iron Competition, benefitting Iron Girls. Due to this, there will be no classes or open gym on Friday afternoon or all day Saturday.

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A: Muscle-ups (20 sec on, 40 sec rest)

6 rounds for max reps

B: Warm-up (No Measure)

Power clean
Warm up for WOD

WOD

Metcon (Weight)

6 rounds

2 minute AMRAP:

20/12 Calorie Airdyne

Max reps of Power Clean (185/125)

2 minute rest between rounds.

Score is total weight moved.