Category Archives: WOD

The Workout of the Day

140409 Wednesday “Descending Chipper”


Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 4-12:
Sumo Deadlift,
WB–>1-arm Waiter’s Squat,
Box Jump (Step-down Rnd 1)


Descending Chipper (AMRAP – Reps)

AMRAP in 30 minutes:
1k Row
90 Double Unders
80 Steps Walking Lunge
700m Run to the Left
60 Wall Balls (20/14#/10′)
50 Box Jumps (24/20″)
40 KBS (24/16kg)
30 Burpees
20 Toes to Bar
10 Turkish Get-ups (24/16kg)

140408 Tuesday



Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
DB Suitcase Deadlift,
Goblet Squat,

Strength Development

Take 20 minutes to progress through A1-4 (NTE 3 Rounds). Move steadily b/w A1-4 then rest 3-5 minutes before restarting A1.

A1. : DB Squat Clean Thruster (TnG x 16-20. )

A2. : Ring Rows ( x 12-16 Tough )

A3. : Axle F/R Box Step-up ( x 8-12 alternating. )

A4. : Row 60s (3 Rounds for calories)

For Calories.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

6 Burpees Over KB

8 Goblet Squats (NTE 32/24 kg)

12 Russian Swings

140407 Monday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-8:
Squat Clean
KB Good Morning
BTNP &/or HSPUS (Strict Rnd 1)
C2B Pull-ups (Strict Rnd 1)

Strength/Skill Development

A1. : Romanian Deadlift (@ 2010; 5-8 x 4.)

A2. : Axle Shoulder Press (@ 21X1; 5-8 x 3)

A2. : Handstand Push-ups (AMRAP in 30s x 3. Report total reps. )


Metcon (Time)

Complete 4 Rounds:

4 Squat Clean (~50-60% today’s best RDL x 8 NTE 155/105lbs)

8 Box Jump Overs (NTE 24/20″)

200m Row

140406 Sunday Recovery


Main – CrossFit

Recovery 1.4 (AMRAP – Reps)

Complete 1-3 Sets of:

AMRAP in 10 min @ 80%
8 Goblet Squats
12 1-arm DB SDHP alt (6/arm)
8 Plank Burpee Box Step-over (4 per side)
60s Row for Cals

Rest 5 minutes b/w sets

140405 Saturday



Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
TnG Deadlift,
KB Windmill,
Goblet Squat,
Toes 2 Bar,
DB Plank Burpee BSU.

Strength Development

Back Squat (@ 20X1; 6-10 x 3.Rest 3 minutes. )


Complete 3 Rounds of A1, A2, A3. Note total work for each exercise over the 3 rounds.

A1. : Metcon (AMRAP – Reps)

1 minute AMRAP DB Plank Burpee Box Step-up -Moderate (NTE 35/25 – 24/20″)

1 minute Rest

A2. : Metcon (AMRAP – Reps)

1 minute AMRAP Double Unders

1 minute Rest

A3. : Metcon (AMRAP – Reps)

1 minute Max Distance Bear Crawl

1 minute Rest

(Every 24ft or 4 gym mats = 1 point, turn every 8 mats or 48ft)

Battle of the Boxes






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”



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. )


“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






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!