Category Archives: WOD

The Workout of the Day

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)

141112 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Axle Front Squat,

Plank Burpee DB DL,



Strength Development

Spend 20 Minutes working through A1/2:

A1. : Paused Front Squat (x 3-5)

A2. : 1-arm DB Bent Over Row (x 5-8/arm)


Metcon (3 Rounds for reps)

Complete 3 Sets:

40s AMRAPSlammers (NTE 30/20lbs)

20s Rest/Rotate

40s Max Distance Bear Crawl (30′=5pts)

20s Rest/Rotate

40s DB Plank Burpee DLs (Moderately tough NTE 45/35lbs)

20s Rest Rotate

40s Air Dyne -Calories

1:20 Rest

141111 Tuesday Three Wise Men



Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility +5-8:

Wall Balls,

Snatch Press Under,

Pull-up (Strict Rnd 1),

Box Jump Over (Step down Rnd 1).

Strength/Skill Development

Hang Snatch (Spend 12 minutes building to a moderate triple. )


A. : Three Wise Men -Jeremy (AMRAP – Rounds and Reps)

AMRAP in 4 minutes of:

5 Hang Squat Snatch (70-80% of today’s best x 3 NTE 135/95)

10 Burpees Over the Barbell
Rest 2 Minutes b/f starting B.

B. : Three Wise Men – Ben (AMRAP – Rounds and Reps)

AMRAP in 4 minutes of:

10 Power Cleans (Same as load as A)

20 Pull-Ups or Ring -rows
Rest exactly 2 minutes before C.

Three Wise Men – Beau (AMRAP – Rounds and Reps)

AMRAP in 4 minutes of:

15 Box Jump-Overs (NTE 24/20″)

30 Wall Ball Shots (20/14-10′)

141110 Monday

Ladies' Night Workout!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

Back Squat,

1-arm DB Press,

1-arm Farmer’s Carry,

C2B Pull-up (Strict Rnd 1),


Strength/Skill Development

Spend 18 Minutes alternating between A1-3:

A1. : BTN Press (@3011; 5-8 )

A2. : Suitcase Deadlift ( @ 30X0; x 5-8/arm)

A3. : Metcon (No Measure)

Spend 20 seconds practicing rebounding or double unders with perfect technique. Focus on tall posture, straight vs tuck jumps, relaxed breathing. Even if you have DUs rebounding work can be beneficial to refine.


Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 Minutes:

7 Plank Burpees

14 RKBS – Moderate (NTE 32/24kg)

21 Double Unders

Rest 1 Minute b/w Rounds. Pick up where you left off at the end of each round.
This workout was last completed Thursday 140918.