Category Archives: WOD

The Workout of the Day

Battle of the Boxes

4x6_header

 

 

 

 

Just in case you didn’t make it to regionals but you still have that urge to compete!

CrossFit Greensboro will be hosting the Battle of the Boxes on April 12th, 2014.   Check for the Battle of the Boxes in your area!

Register here for Battle of the Boxes

It’s only $65 to compete!

From the Battle of the Boxes website….

“The Battle of the boxes is an interstate regional fitness competition across North and South Carolina.  Approximately 200 boxes will have the chance to win not only bragging rights as being the best box in the States but also will compete for a grand prize of $10,000.

 

Athletes will compete as individuals while representing their box.  A total average cumulative score of the top 3 athletes will be compiled that will go toward the final score of the box in which they represent. Regional competitions will take place in Asheville NC, Charlotte NC, Greensboro NC, Wilmington NC, Greenville SC, Columbia SC, & Charleston SC.

 

The Top 5 boxes from each region will send their box’s top 10 athletes to compete for the state championships at the finals to be held at the Cabarrus Arena in Concord, North Carolina on June 7, 2014.

 

CrossFit is really about communities formed around the sport. Battle of the Boxes will provide a high level of competition that the whole box can get excited about and support.”

140404 Friday “Row, Step, Jump”

10007052_10203311306681479_370529932_n

10007052_10203311306681479_370529932_n

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
Good Morning,
Russian BSU or Pistols,
H/R Push-up to Plate

Strength/Skill Development

Spend 15 minutes alternating b/w through A1/2:

A1. : 1-arm Farmer’s Carry ( Build to a tough 30m/arm. )

A2. : Front Leaning Rest (Rings) (40-60s. Report total seconds accumulated. )

WOD

“Row, Step, Jump” (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

Row 300m
30 Steps Walking Lunge
15 Box Jumps (24/20″)
Row 200m
20 Steps Walking Lunge
10 Box Jumps
Row 100m
10 Steps Walking Lunge
5 Box Jumps

Five Year Anniversary Celebration

 

 

 

photo

 

Saturday we had the chance to celebrate five years of fitness, five years of community, five years of mental strength, five years of challenge, five years of excellent coaching and five years of business success for CrossFit Asheville.  Collectively, we are all grateful for the ways that CrossFit Asheville, its coaches and its community have made us better and stronger.  Since the days of Randy’s Fit-N-Fun Classes with the Koons,Tom Rehm, Rustan Adcock & Kelly MacMillan plus the Duvalls OG’s from Depot Street with Daniel Smith, Rick Miller & Sean Clickner, CrossFit has been changing our lives.

 

If you missed the Awards Ceremony, the accolades are worth repeating!

Rookie of the Year: Thomson Meeks

Spirit of the Open: Drew Jones

Most Improved Male: Jordan Vance

Most Improved Female: Sarah Johnston

Most Inspirational: Phil Blake

Most Improved Box Jump: Pam Froncek

Reaching New Heights (From an 12″ box step-up to 24″): Ginger Frisbee

Most Pregnancy PRs: Moriah Luzius

Brave Heart Award (Returned to the gym following heart surgery): Tori Mason

Redeye (Our most consistent 5am-ers): Frank Castelblanco, Denise and John Fridl, Ben Trichon, Susie Winterling, Julie Stehling, Sarah Roe, Lach Zemp, Greg Pollack and Jessica Hauser.

“Don’t Call it a Comeback” (Two ladies who overcame surfing & biking head injuries): Katie Rice and Susie Winterling

This Lil’ Piggy went to the Market (two broken toes from dropped plates on TWO different occasions)  : Amber Beane

Much appreciation to each & every one of you who support the CFA community near & far.  We couldn’t have gotten this far without the amazing individuals that create the CFA Community!  Looking forward to the next time we find an excuse to rent a bouncehouse obstacle course!

140403 Thursday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
OHS,
Wall Balls,
KBS,
MB Get-up
Box Jump (Step-down).

Strength/Skill Development

Spend 20 minutes working through A1/A2/A3:

A1. : Turkish Get Up (x 2/arm. )

A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.)

Ring-row with 1-arm. Focus on keeping torso square.

A3. : Box Jumps (AMRAP in 20s. Note best reps/heigh in 20s. )

WOD

Metcon (Time)

21 Wall Balls (20/14lbs/10′)
21 Kettlebell Swings (24/16kg)
Block Run to Left
15 WBs
15 KBS
Block Run to Right
9 WBs
9 KBS
Block Run to Left

140403 Thursday

10175038_2318354562942_1278748269_n

10175038_2318354562942_1278748269_n

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
OHS,
Wall Balls,
KBS,
MB Get-up
Box Jump (Step-down).

Strength/Skill Development

Spend 20 minutes working through A1/A2/A3:

A1. : Turkish Get Up (x 2/arm. )

A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.)

Ring-row with 1-arm. Focus on keeping torso square.

A3. : Box Jumps (AMRAP in 20s. Note best reps/heigh in 20s. )

WOD

Metcon (Time)

21 Wall Balls (20/14lbs/10′)
21 Kettlebell Swings (24/16kg)
Block Run to Left
15 WBs
15 KBS
Block Run to Right
9 WBs
9 KBS
Block Run to Left

140402 Wednesday “NPFL Combine ’14″

Bryan getting his CrossFit on in Jackson Hole!  Enjoy your travels!

Bryan getting his CrossFit on in Jackson Hole! Enjoy your travels!

The National Pro Fitness League is a new team sport scheduled to kick off in 5 cities across the U.S. in late summer 2014.  The combines happen later this month!

Warm-up

AMRAC in 8 minutes:
Mobility + 8-12:
Back Squat,
Burpee Toes 2 Bar,
BTNP

Strength/Skill Development

A1.: Push Press ( @ 21X1; 3-6 x 3)

A2. : Bent Over Row (@ 21X0; 4-8 x 3 With DBs, report combined load. )

A3. : Axle Front Rack Reverse Lunge ( x 10-16 Steps. Rest 2 min x 3 )

WOD

NPFL Combine ’14 (Time)

Complete 5 Rounds:

12 Power Cleans

6 Push-Press (~70-80% multi-rep max NTE 135/95)

140401 Tuesday

Tina rocking out the thruster from 14.5!

Tina rocking out the thruster from 14.5!

Tina rocking out the thruster from 14.5!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 6-10:
1-arm DB OHS,
Bent Over Barbell Row,
Push-up–>Dip,
Axle F/R Walking Lunge.

Strength Development

A1. : Deadlift (@ 21X0; 4-6 x 4)

A2. : Weighted Dip (@ 21X1; 4-6 x 3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

100m Rt Shoulder MB Shuttle Carry (NTE 30/20lbs)

10 MB Squats Rt Shoulder

10 Slammers

100m Lft Shoulder MB Shuttle Carry

10 MB Squats Lft Shoulder

10 Slammers

140331 Monday

Matt & Drew following the conclusion of 14.5 which means completion of their first CF Open!

Matt & Drew following the conclusion of 14.5 which means completion of their first CF Open!

Matt & Drew following the conclusion of 14.5 which means completion of their first CF Open!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-8:
MB/Stone to Shoulder + Squat
1-arm DB Press
Ring-row—>Pull-up

Strength/Skill Development

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

A2. : 1-arm DB High-Pull (@ 21X0; 5-8 x 4. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

8 Pull-ups/Ring-rows
12 Single arm DB SDHPs -alternating.
24 Double unders