Category Archives: WOD

The Workout of the Day

May 30, 2016

Announcements

No classes today! We will have open gym from 7am-12pm only. Please join us at Summit CrossFit for Murph!

CrossFit Asheville – CrossFit

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

May 28, 2016

Announcements

No classes this Monday, May 30th, Memorial Day. We will have open gym from 7am-12pm only. Please join us at Summit CrossFit for Murph!

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Metcon (3 Rounds for reps)

Running clock:

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time.

10-13 Minute: Rest

13-20 Minute: 800 m Run + Max Power Snatch (115/80) in remaining time.

20-23 Minute: Rest

23-27 Minute: 400 m Run + Max Thrusters (95/65) in remaining time.

The run portion of each round should be scaled so that you have 2 minutes for each barbell movement.

May 27, 2016

Announcements

No classes this Monday, May 30th, Memorial Day. We will have open gym from 7am-12pm only. Please join us at Summit CrossFit for Murph!

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Farmer’s Carry (3 x 50′)

Score is total weight carried for 50′.

WOD

Metcon (4 Rounds for time)

4 sets:

4 Minutes to complete AFAP

400 Meter Run

21 Box Jumps (24/20)

12 Wall Balls (20/14 to 10′)

Rest 1 minute after each set

Record time for each set

Scale to 200 m for anyone with 400 m repeats of plus 2 minutes.

May 26, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Split Jerk (10 minute EMOM)

WOD

Metcon (Time)

3 Rounds:

30 Burpees

30 Pull-Ups

30 Thrusters (75/55)

May 25, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Back Squat (3 x 3)

Choose a weight to use across all sets. Not a max, but heavy.

A2: Handstand Walk (Accumulate 100 feet.)

Or 10 wall walks.

WOD

Metcon (Time)

Masters Qualifier

For time:

55 Burpees

34 Overhead squats (95/65)

21 Muscle-ups

May 24, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Deadlift (10 minutes to a heavy double)

A2: Strict Pull-ups (5 sets of 5 between deadlift sets)

WOD

Metcon (Time)

House of Iron WOD 2 2016

6 Rounds:

6 Deadlifts

(Rx 275/205, Scaled 225/155)

15 T2B

30 Double unders

May 23, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Snatch (4, 4, 3, 3, 2, 2)

Warm-up for speed:

Snatch Balance

4, 4, 3, 3, 2, 2

WOD

Metcon (Time)

3 rounds:

400 m run

8 Power Snatches (135/95)

4 BMU