Category Archives: WOD

The Workout of the Day

Friday, December 18, 2015


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice + Mobility

Strength/Skill Development

A1: Sumo Good Morning (10, 10, 10)

A2: Kipping Pull-ups (10-8-6-4-2)

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.
Unbroken kipping pull us or challenging ring rows

WOD

Metcon (AMRAP – Reps)

5 min Burpee Box Jump Overs (24/20)(Scaled 20/16)

4 min Airdyne for Calories

3 min Snatch (Rx 135/95)(Scaled 95/65)

2 min Knees to Elbows (Scaled hanging knee raises)

1 min Thrusters (Rx 135/95)(Scaled 95/65)
Score is total reps completed.

Thursday, December 17, 2015

  

Warm-up

Coach’s choice + GHD sit ups

Strength/Skill Development

A1: Back Squat (5, 5, 5, 5, 5, aim for 85% across)

A2: Bench Press (4, 4, 4, 4, 4, aim for 85%)

Can use dumbbells if needed.

WOD

Metcon (Weight)

EMOM x 15

Min 1: 6 Front Rack BSU alternating, can climb

Min 2: 50 Double Unders (100 single unders)

Min 3: 5-10 C2B Pull ups (Unbroken)
For BSU, choose a challenging weight and box height- record weight used

Wednesday, December 16, 2015

  

Warm-up

Coach’s choice + Hip Extensions

Strength/Skill Development

A1: Pendlay Row (5, 5, 5, 5, 5, climbing)

A2: Turkish Get Up (4, 4, 4, 4, 4, climbing)

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s weights: WB 14 to a 10′, 55# SDHP, 20″ box

Scaled options: WB 16/14 to 10 and 9, 55/ 35 SDHP, 20/16″ box

1:00 at each station with no rest between exercises, and a one minute rest between rounds. Score is total reps accumulated. Total time= 17 minutes

Tuesday December 15, 2015

  

Warm-up

Coach’s choice

Strength/Skill Development

A1: Overhead Squat (3, 2, 3, 2, 1)

A2: Chest-To-Bar Pull-ups (5 rounds of: :20 max unbroken strict C2B)

WOD

Metcon (Time)

3 Rounds for time:

100m Sandbag Carry

4 1-arm alternating DB Squat Snatches, 65/45 (2/side)

4 tire Flips

4 1-arm alternating DB Squat Snatches, 65/45 (2/side)

100m Sandbag Carry

Rest 2 minutes between rounds.

Saturday, December 13, 2015

  

Warm-up

Coach’s choice

WOD

Metcon (AMRAP – Reps)

With a running clock…

In 10 minutes complete a 1400m run + max reps of Clean and Jerks (Rx 135/95, Scaled 95/65)

Metcon (AMRAP – Reps)

Rest 3 minutes, then…

In 7 minutes complete a 700m run + max reps of Power Snatches (Rx 115/80, Scaled 75/45)

Metcon (AMRAP – Reps)

Rest 3 minutes, then…

In 4 minutes complete a 400m run + max reps of Thrusters (Rx 95/65, Scaled 65/ 35)

Friday, December 11, 2015

  

Warm-up

Coach’s choice +


GHD sit ups

Pull ups

Strength Development

A1: Power Clean (20 minutes to a heavy double)

WOD

Metcon (AMRAP – Reps)

8 minute AMRAP of:

Shoulder press (115/ 75)

*Each time you break, perform 50 DU
Scaled (75/45)

*Each time you break, perform 50 SU

Metcon (AMRAP – Reps)

Rest 4 minutes then:

8 minute AMRAP of:

Hang Power Cleans (185/125)

Each time you break, perform 30 air squats
Scaled (105/ 65, each time you break perform 20 air squats)

Thursday, December 10, 2015

  

Warm-up

Coach’s choice +


2 Rounds Not for Time:

200m run

10 air squats

10 Hip Extensions

10 pull ups/ RR

Strength Development

A1: 1 Hang Snatch + 1 Squat Snatch (EMOM x 7)

Every minute on the minute for 7 Rounds perform 1 rep of the complex

WOD

Metcon (Time)

21 Power Snatch (135/95) (U-Fit 95/75)

21 Burpees over Bar

15 OHS

15 Burpees over Bar

9 Squat Snatches

9 Burpees over Bar

For time.