Category Archives: WOD

The Workout of the Day

Saturday August 22, 2015

  

GOAT Work

Spend 10 minutes working on your goat!

Partner WOD

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
Use med balls instead of sandbags as needed.

Thursday August 20, 2015

  

Strength/Skill Development

3 Push Press + 1 Jerk (Work up to a heavy complex in 3 sets)

then drop back down to 90% and do 2 more

WOD

Metcon (Time)

3 RFT:

400m Run

21 Burpees

Cash-out

Metcon (No Measure)

4 Rounds Not For Time:

15-20s L- sit

25 sit ups

25 flutter kicks

25 hollow rocks

Wednesday August 19, 2015

    

Strength/Skill Development

Squat Pause Snatch (See below)

Snatch with a 2 second pause in the bottom
3 x 3 @ 65%

2 x 2 @ 70%

1 x 1 @ 75%

2 x 2 @ 70%

3 x 3 @ 65%

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 20:

200m Run (together)

20 Squat Cleans* – one athlete works at a time

*Every 20 reps the weights increase: 115/75, 135/95, 155/105, 175/125, then max reps at 205/145.

Tuesday August 18, 2015

hotshots-banner

CrossFit Asheville – CrossFit

Strength Development

A1: Front Squat (10, 8, 6, 4, 2)

A2: Handstand Walk (20′ x 3, or practice HS holds)

WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
MU scaling to inclue: Jumping MU, 3 to 1- C2B + Dips, Ring Rows + push ups

HSPU scaling to include: HS holds, 1 wall walk, HSPU from a box

Women’s weight= 53# KB

Saturday August 15, 2015

  

WOD

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Complete in teams of 2 or solo. All runs must be completed together.

Women’s weights:

185# DL

53# KB

75# OHS

20″ box

35# DB