Category Archives: WOD

The Workout of the Day

141118 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-10:

Sumo Deadlift,

1-arm DB Press,

Box Jump-Step down,

MB Get-up.

Strength Development

Take 20 Minutes to alternate between A1/2: NTE 4 Rounds.

A1. : Good Mornings ( x 6-10)

A2. : 1-arm DB OH Carry ( x 30-60m/arm Tough)


A. : 3 Minute AMRAP Box Jumps (Step-down) (AMRAP – Reps)

NTE 24/20″
Rest exactly 2 Minutes

B. : 3 min MB Get-up (AMRAP – Reps)

AMRAP MB Get-ups in 3 minutes-alternating sides.

Rest 2 minutes.
Rest exactly 2 Minutes.

C. : 3 Min Plank Burpee Lateral BSO (AMRAP – Reps)

AMRAP Plank Burpee Lateral Box Step-Overs NTE 24/20″

141117 Monday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 5-10:

1-arm DB OHS (use fat grip),

Platform Dip,

DB BSU-alternating,

Stone 2 Shoulder.

Strength Development

Spend 18 Minutes alternating b/w A1/2:

A1.: Front Squat (x 2-4 )

A2. : Narrow Grip High Pull (NGHP) (@21X1; 6-10 )


EMOM for 15 minutes transitioning stations each minute for 5 rounds.

A.: DB Box Step-up (x 12 alternating- moderately tough )

B.: Stone to Shoulder (x 6 alternating shoulders)

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.
Look to inc load as able to complete 6 in under 30s. Post best set of 6.

C. : Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.
Post total cals accumulated over 5 rounds.

141116 Sunday Recovery


Main – CrossFit

Recovery 1.3 (No Measure)

Complete 2-3 sets of:

30s 1-arm Farmer carry, Rt

30s Rest

30s MB Get-up on Rt

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

30s MB Get-up on Lft

30s Rest

30s Rt Side Plank

30s Rest

30s Battling Ropes

30s Rest

30s Lft side Plank

90s Rest

BioFeedBack Informational Session

BioFeedBack Informational Session with Dr. Corey Duvall of the Stay Active Clinic 
Where: CrossFit Asheville 
When: November 22nd @ 11a
About:  The purpose of training is to challenge deeply and recover fully.  When this is done consistently your body gets fitter, stronger, leaner, more flexible and more injury and pain-resistant.  BioFeedBack Flexibility testing can help you easily determine when you are challenged and when you’ve recovered.  Learn a method to determine when you’re not working hard enough, or when you’re working too hard.  Learn to use your physical effort for progress and not detriment.  Learn when what “feels” hard may not be hard enough to actually improve or when “hard” is too hard for progress.  Learn a more effective way to use the foam-roller and other self-massage methods in conjunction with CrossFit to improve BOTH Strength AND flexibility.

141115 Saturday Everyday Warrior Wk 2


Main – CrossFit

(No Measure)

AMRAC in 15 Minutes with

Mobility + 6-10:

Deadlift TnG,

1-arm DB High-pull,

Turkish Get-up (alternating sides),

Wall Ball,

Rebounding–>DUs (20 seconds).

Strength Development

Spend 12 Minutes alternating b/w A1/2:

A1.: 1-arm DB Muscle Snatch ( x 6-10 alternating )

A2. : Ring-rows (@ 31X2; x 4-6.)


Everyday Warrior Wk 2 (AMRAP – Rounds and Reps)

12 Minute AMRAP

30 Double Unders

15 Wall Ball (20/14lb-10/9′)

10 Deadlift (50-60% of a multi-rep max NTE 185/135lbs)
Week 2 of the Battle Series. If you’d like to compete you can go here to register in this 4 week series.

141114 Friday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Overhead Squat,

1-arm DB High-pull,

KB Windmill,

Burpee Box Jump (Step Down Rnd 1).

Strength Development

Take 15 Minutes to alternate b/w A1/2 NTE 4 Rounds.

A1. : Deadlift (x 3-6 )

A2. : Weighted Dip (x 3-6)

A2. : Weighted Ring Dip (x 3-6)


Holiday Gifts (Time)

Row 500m

25 Burpee Box Jumps (NTE 24/20″)

Row 400m

20 Burpee Box Jumps

Row 300m

15 Burpee Box Jumps

Row 200m

10 Burpe Box Jumps

Row 100m

5 Burpee Box Jumps

141113 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 8-12:

Back Squat,


1-arm OH Walking Lunge,

Toes 2 Bar (Strict Rnd 1).

Strength/Skill Development

Hang Clean to Overhead (Build to a triple in 15 MIn)

Choice of power or squat clean as well as OH with push-press, push-jerk or split jerk.


Metcon (Time)

Complete 4 Rounds of:

300m Run

1-arm Overhead Walking Lunge x 16 (8 alternating steps/arm NTE 35/45lbs)