Category Archives: WOD

The Workout of the Day

Wednesday August 12, 2015

  

Strength/Skill Development

A1: Single Leg Deadlift (10, 8, 6)

A2: Ring Dips (AMRAP -1 x 3)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:

20 Kettlebell Swings (53/35)

15 Push-Ups

10 Pull-Ups

Monday August 10, 2015

  

Strength Development

A1: Back Squat (5 sets of 5 reps)

Across (use the same weight for all 5 sets)

~75% of 1RM

A2: Chest-To-Bar Pull-ups (3 sets of AMRAP -1)

WOD

Metcon (Time)

50 Thrusters (135/95)

40 T2B

30 OH WB walking lunge (20/14)

20 Burpees over the bar

Saturday August 8, 2015

  

GOAT Work

Take 15 minutes to work on your goat.

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Friday August 7, 2015

FS

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Sumo Deadlift (6, 4, 6, 4)

A2: Muscle-ups (4 Sets of 3 reps)

Please sub C2B + Dips, or RR + H/R push ups for strength building, do 5 of each

WOD

Metcon (Time)

3 Rounds for time of:

700m block run to the right

10 push press (95/65)

10 C2B pull ups

Thursday August 6, 2015

  

Strength Development

Alternate between A1 and A2, allow 25 minutes.

A1: Shoulder Press (6, 4, 2, 6, 4, 2)

A2: Bent Over DB Row (8, 8, 8)

WOD

Allow 15 minutes including set up and warm up.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Overhead Squats (95/65)

10 Front Rack walking lunges (95/65)

10 Barbell Ab Wheel Rolls

*RX = Touch chest, elbows straight

**performed from knees

Tuesday August 4, 2015

  

Strength/Skill Development

A1: Squat Clean (Build to a heavy single)

A2: Weighted C2B Pull-up (3 sets of 1-3 reps)

WOD

Metcon (Time)

10 rounds for time of:

5 (HSPU) handstand push-ups

10 pistols, alternating

5 pull-ups

Subs for HSPU- hand release push ups, DB shoulder press, HSPU to a plate or from a box

Pistol subs- air squats

Rx+ is Unbroken