Category Archives: WOD

The Workout of the Day

140717 Thursday

magicam-photo

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
1-arm Farmer’s Carry,
BTNP,
Wall Ball,
Side Plank 30-45s/side.

Strength/Skill Development

Take 20 Minutes to work through A1-3 resting as needed b/w sets.

A1. : 1-arm RKBS (x 6-10/arm)

A2. : Box Jump for Height (x 1.1.1. Step down & rest 5s b/w each. )

A3. : Row 60s (3 Rounds for calories)

For Calories.

WOD

Metcon (Time)

20-15-10-5

RKBS (Use load from best 1-arm swing)

Ring or H/R Push-ups (Rx: Ring Push-ups)

140716 Wednesday

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45!  Keep up the great work Roderick!

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45!  Keep up the great work Roderick!

Congrats to Roderick for his great showing on Sunday at for the tri at Furman University in Greenville,SC his 7th race of the season. He finished (250m swim , 16mi bike, 3.1mi run) (19.75 miles) in 1:30 when his goal for the race was 1:45! Keep up the great work Roderick!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-10:
Sumo Deadlift,
1-arm OH Carry,
C2B Pull-up (Strict Rnd 1),
Burpee over the Bar.

Strength Development

A1. : Axle Thruster (6-8 x 3. )

A2. : Ring Rows (@ 31X1; 6-8 x 3. )

Either no score or can note inches bottom of ring falls relative to shoulder when standing next to ring.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

8 Sumo Deadlifts (~50-60% of a multi-rep max NTE 165/115lbs)

12 Burpees over the Bar

300m Run
Count approximately every 50m run as 1 rep for partial rounds.

140715 Tuesday

Neil's garage gym he used while vacationing in NY.

Neil's garage gym he used while vacationing in NY.

Neil’s garage gym he used while vacationing in NY.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 5-10:
Back Squat,
1-arm DB High Pull,
KB Good Morning,
Dip.

Strength/Skill Development

A1. : 1-arm DB Muscle Snatch ( x 4-8 alternating sides x 4)

A2. : Axle Front Rack Reverse Lunge ( x 12-16 Steps x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:
Row 500m
1-arm DB C&J x 10/arm (today’s best MSn x 8)
Row 400m
1-arm DB C&J x 8/arm
Row 300m
1-arm DB C&J x 6/arm
Row 200m
1-arm DB C&J x 4/arm
Count every 10m on rower as 1 rep. ie 500m = 50 reps.

Volunteers Needed

AvlTri-FacebookProfileiDaph Events is looking for some some volunteers for this weekend’s races at Rec Park.  Saturday afternoon there is the kids’ Splash & Dash (a part ofCarolina Kids Multisport Races).  Sunday morning is the legendary Asheville Triathlon, a favorite for both beginning triathletes and seasoned multisport lovers.

Go to VolunteerSpot to sign up for volunteering:

Please sign up for Asheville Triathlon & Kid’s Splash Dash – here’s how it works in 3 easy steps: 

   1. Click this link to go to our invitation page on VolunteerSpot: http://vols.pt/sRYU3m
2. Enter your email address: (You will NOT need to register an account on VolunteerSpot)
3. Sign up! Choose your spots – VolunteerSpot will send you an automated confirmation and reminders. Easy!Note: VolunteerSpot does not share your email address with anyone. If you prefer not to use your email address, please contact me and I can sign you up manually.

140714 Monday

photo (12)

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Back Squat,
1-arm Farmer’s Carry,
Wall Ball,
T-Push-up–> Dip.

Strength Development

A1. : Bent Over Row (@ 31X1; 3-6 x 4. )

With barbell.

A2. : Weighted Dip (@ 20X1; 4-8 x 3. )

Subtract assist from BW.

A2. : Dips (AMRAP – 1 x 3. )

Post best set.

A2. : Ring Dips (AMRAP – 1 x 3. )

WOD

Complete 5 Rounds alternating back & forth b/w A1 & 2. Post total reps accumulated over 5 rounds.

A1. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 30 seconds.

Rest 30 seconds.

Metcon (AMRAP – Reps)

AMRAP Double Unders in 30 seconds.

Rest 30 seconds.

140713 Sunday Recovery

photo (11)

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes @ 80%

10 Walking Lunge Steps
5 Plank Burpees
50ft Bear Crawl
20 Cals on AirDyne

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes @ 80%

10 Goblet Squats -Moderate (NTE 24/16kg)
45s Side Plank Right
8 Ring Rows-Moderate
45s Side Plank Left
12 Cals on Ski Erg

140712 Saturday

IMG_0160

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-8:
Back Squats,
1-arm DB Press,
Box Jumps (Step-down Rnd 1),
Rowling.

Strength Development

A1. : Axle Shoulder to Overhead (2-3 x 4. )

Utilize push-press or push-jerk.

A2. : Renegade Row (x 4-6/arm x 3. )

WOD

EMOM for 15 Minutes cycle through each of the following exercises:

A1. : Axle Shoulder to Overhead (x 5 TnG @ 70-80% today’s best x 3. )

Utilize push-press or push-jerk.

A2. : Box Jumps (x 8 NTE 30/24″)

A3. : Row 30 seconds (Calories)

Post combined calories from all sets.

Party Down this Friday with our Pro Athlete

10523840_10204234131877217_2445401715985718186_n

Bring your family and friends and get down to the gym Friday, June 18th at 6:00pm to celebrate with Shanna.  Our very own professional athlete is taking off to Phoenix and we’re sending her off with a big ol’ party… Fuel Food, a keg o’ beer and lots of really cool people.  More details are coming soon but PUT IT ON YOUR CALENDAR!