Category Archives: WOD

The Workout of the Day

May 5, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Squat Snatch

3, 3, 3 @ 60%

2, 2, 2 @ 70%

2, 2 @ 80%

1, 1, 1 @ 85%

1, 1 @ 90%

1 @ 90% +

WOD

Metcon (Time)

5 rounds of Cindy

(5 pull-ups, 10 push-ups, 15 air squats)

10 snatches (155/105)

5 rounds of Cindy

(5 pull-ups, 10 push-ups, 15 air squats)

May 4, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Split Squat (8, 8, 8 per leg)

A2: Bench Press (8, 6, 4, 2)

WOD

Metcon (Time)

“McKenzie”

3 Rounds:

20 Thrusters (95/65)

1 minute between rounds

May 3, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Power Clean (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)

A2: Weighted C2B Pull-up (1 – 3 reps x 3)

WOD

Metcon (Weight)

Every 2 minutes for 10 rounds (20 mins total):

6 Burpees

4 Power cleans (185/135)

2 Muscle ups

May 2, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Back Squat (3, 3, 3, 3, 3)

A2: Rope Climb (1 ascent after each set of BS)

Legless if possible

WOD

Metcon (Time)

21 – 18 – 15 – 12 – 9

Toes to Bar

Wallballs (20/14 to 10′)
Rx+ is Unbroken

April 30, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Warm-up to workout weights.

WOD

Metcon (Time)

Happy Birthday JV and Rice!!

“King Kong”

3 rounds for time:

1 Deadlift (455/325)

2 Muscle ups

3 Squat cleans (250/185)

4 HSPU

Deadlift

Scale A 405/275

Scale B 355/225

Scale C 305/185

Muscle ups

Scale A 8 CTB pull ups + 8 ring dips

Scale B 8 Pull ups + 8 dips

Scale C 16 Ring Rows + 16 Push ups

Squat cleans

Scale A 225/155

Scale B 200/135

Scale C 185/115

HSPU

Scale to the toughest you can do!

April 29, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Strength/Skill Development

Hang squat clean (3, 3, 3, 2, 2, 2, 1, 1)

WOD

Metcon (Time)

5 Rounds:

60 Sit ups

40 Squats

200m run

April 28, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

Metcon (Time)

3 Rounds for time:

20 cals on AD

50 DU

1 MU (BMU/C2B/Pull Up etc)

WOD

Metcon (Weight)

18 minute EMOM

Minute 1: 8 Alternating Reverse Lunges (185/125 lb – back rack)

Minute 2: 10 Strict Pull-Ups

Minute 3: Calorie Row (13/10)