Category Archives: WOD

The Workout of the Day

150520 Wednesday

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS. Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email. Memorial Day Holliday Hours and Murph Challenge! CFA will be open from 05:00 until 11:00am for open gym. Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here: https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes with Mobility + 2-8: Good Morning, 1-arm DB Press, C2B Pull-up (Strict Rnd 1) Wall Walk, KBS.

Strength/Skill Development

Spend 20 Minutes cycling A1/2 NTE 5 moderately tough sets.

A1. : Romanian Deadlift ( @ 31X1; 3-5)

A2. : Axle Shoulder Press (@ 32X1; 3-5)

WOD

Metcon (Time)

700m Run (Block run to left) 35 KBS – Moderate NTE 24/16kg 500m Run 25 KBS 300m Run 15 KBS

Cash-out

1-arm DB OH Carry ( Accumulate 100m/arm in sets of 50m)

Rope Climb (Practice. )

150519 Tuesday

IMG_0792Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.
Memorial Day Holliday Hours and Murph Challenge!
CFA will be open from 05:00 until 11:00am for open gym.

Please join us for the Murph Challenge hosted by our good friends at SuMMit CrossFit. More information here:

https://www.facebook.com/events/1417796375195059/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

Overhead Squat,

MB Get-up,

MB Walking Lunge-on Shoulder,

Slammer,

C2B Pull-up (Strict Rnd 1)–>MU prep.

Strength/Skill Development

Spend 20 Minutes cycling A1/2 NTE 4 moderately tough sets.

A1. : Back Squat (@ 30X1; 5-8)

A2. : Weighted C2B Pull-up (@ 21X1; 3-6)

A2. : Muscle-ups (AMRAP-1)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

3 MB Get-ups -Rt (NTE 30/20#)

30′ MB Walking Lunge-Rt Shoulder

10 Slammers

3 MB Get-ups Lft

30′ MB Walking Lunge-Lft Shoulder

10 Slammers
Every ~10′ WL is 1 rep.

Memorial Day Hours and Murph Challenge

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CFA will be open Memorial Day from 05:00 until 11:00 for open gym.

Please join us for the Memorial Day Murph Challenge hosted by SuMMit CrossFit. This has always proven to be an excellent gathering. Come and show your support and CFA colors while remembering those who have paid the ultimate sacrifice for our freedom.

More information here: https://www.facebook.com/events/1417796375195059/

 

150518 Monday

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IMG_0795Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS. Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes with Mobility + 2-8: Hang Muscle Snatch, Toes 2 Bar (Strict Rnd 1), 1-arm Farmer’s Carry, Box Jump-Step down.

Strength Development

Hang Power Clean ( 15 minutes to build to 4RM)

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes 5 HPC @ 70% today’s best 4 RM NTE 135/95lbs 15 T2B Rest 2 Minutes b/w A & B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes 1-arm FC – 50m/arm -Moderate NTE 115/75lbs 15 Box Jumps – Step down NTE 24/20″ Every ~10m carry worth 1 rep.

150517 Sunday Recovery

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

Recovery Row Intervals 1 (6 Rounds for distance)

Complete 4-6 Rounds of:

Row 90s for distance @ moderate pace

Rest 30s

Side Plank 30-45s per side

Rest 30s b/w sides

Rest 1 minute walking before returning to rower.

Goal: Slightly more distance per round.

150516 Saturday “Descending Chipper”

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Flash Back Saturday. Can you identify these awesome Renegade Rows?

Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 2-10:

KBS,

Wall Ball,

Turkish Get-up

Toes 2 Bar,

Box Jump (Step-down Rnd 1).

WOD

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)

150515 Friday

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes

with Mobility + 4-8:

DB Thruster,

Slammer,

MB Box Step-up,

Dip.

Strength Development

Take 20 Minutes to alternate A1/2 NTE 6 Rounds.

A1.: Deadlift (@ 32X1; 2-4 )

A2. : Weighted Dip (@ 20X1; 2-4)

A2. : Weighted Ring Dip (@ 20X1; 2-4)

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

10 DB Thrusters (Moderate NTE 45/35lbs)

200m Run

Rest 2 Minutes b/w A & B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

10 Slammers (NTE 30/20lbs)

20 MB Box Step-ups -alternating (NTE 24/20″)

150514 Thursday

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Announcements

Join us Sunday, May 24th from 09:00 until 10:00 for our next Skills and Drills Clinic. This clinic will focus on Overhead Squatting and Mobility related to OHS.

Immediately following will be CFA’s first Men’s Power Lifting Get Together from 10:00 until 11:00. Please RSVP to Randy in person or by email.

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes

with Mobility + 4-10:

Axle F/R Walking Lunge,

DB Muscle Snatch,

Rebounding–>DUs 20s,

Dip.

Strength Development

Spend 15 Minutes alternating A1/2 NTE 3 Moderately tough sets.

A1. : Back Squat ( @ 20X1; 6-10 )

A2. : Kneeling Torso Row (@ 31X1; 6-10)

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 DB Snatches -Alternating (Moderate NTE 60/40lbs)

20 Double Unders

300m Row