Category Archives: WOD

The Workout of the Day

141204 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-10:

Axle Front Squat,

1-arm DB Sumo DL HP–>DB Snatch (Rnd 2),

BTN Press,

KB Windmill.

Strength Development

Push Press (8, 6, 4, 2, 8)

Partner WOD

Metcon (3 Rounds for reps)

Perform 3 sets

In 3 minutes complete:

400/500m Row (500m if under 2:00)

AMRAP alternating DB Snatch (Moderately tough NTE 70/50lbs)

Rest 3 minutes b/w sets.

CFA Party for On Ramp Graduates


On Ramp Graduation & CFA Social Friday Dec 12th!
Come support the return of CrossFit Asheville’s On Ramp Program by attending their final session Friday December 12th at CFA. The final class takes place 6:30-7:30p with social/beverages to follow 7:30-9ish.  Get to know some new names & faces all while encouraging folks through the repeat of their day 1 WOD which will kick off around 7:15p.
Hope to see you there!



141203 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 5-10:

BTN Thruster,

C2B Pull-up (Strict Rnd 1),

Tire Flip,

Tire Drag (20-50m).

Strength/Skill Development

Spend 15 minutes cycling b/w A1/2:

A1. : Deadlift (x 2-4 )

A2.: Weighted Dip (x 2-4 )

A2. : Weighted Ring Dip (x 2-4 )


Rest exactly 1 minutes b/w stations A-E. Complete each station once for max effort.

A. : DUs in 2 minutes (AMRAP – Reps)

AMRAP Double unders in 2 minutes

B. : Tire Drag – 2 Minutes (Distance)

Max Distance Drag in 2 Minutes. Note load added to tire.

C. : Airdyne Max in 2 minutes (Calories)

for cals

D. : Metcon (AMRAP – Reps)

Tire Flips: AMRAP in 2 Minutes

E. : Front Leaning Rest (Rings) (Max hold NTE 2 Minutes. )

141202 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Sumo Good Morning,

Paused 1-arm Waiter’s Squat,


Inv Burpee.

Strength Development

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

A1. : Back Squat (@ 30X1; 3-5 )

A2. : 1-arm Farmer’s Carry (x 40m/arm )


A2. ,: Metcon (Time)


Slammer (NTE 40/30lbs)

Inverse Burpees

Bear Crawl 100ft b/w rounds & at finish.

141201 Monday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-12:

Back Squat,

Wall Ball,

Barbell Row-2s pause against chest,


Strength Development

Take 16 Minutes to alternate b/w A1-3 NTE 4 Rnds.

A1.: Power Clean (TnG x 3-5)

A2. : 1-arm DB OH Carry (x 30-60m/arm )

A3. : Burpees (x 5 AFAP )


Complete A for time. At the top of 7 minutes begin B for time. Hence faster A is completed the longer the rest before B.

A. : PC/Burpee Couplet (Time)


Power Clean (40-50% max NTE 115/75lbs)


for time
Consider 50-60% of today’s best TnG x 5. These loads should be relatively light & fast with ability to do reps unbroken.

B. : WB/Burpee Couplet (Time)


Wall Ball (NTE 20/14#-10′)


141129 Saturday Everyday Warrior Wk 4


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 3-6:

BTN Press,

C2B Pull-up (Strict Rnd 1),

Ground to OH (Build to workout weight),

Single Leg DB Deadlift.

Strength Development

Take 17 Minutes to alternate b/w A1/2:

A1. : Sumo Deadlift (x 3-5)

A2. : 1-arm DB Press (x 3-5/arm )


Everyday Warrior Battle Series Wk 4 (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 95/65 (Scaled & Masters 75/45)

10 Chest to Bar (Scaled & Masters Jumping C2B)