Category Archives: WOD

The Workout of the Day

July 9, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Then:

Rope climb/ DU practice

Alternate between these two movements working on skill.

WOD

Metcon (Time)

4 Rounds:

700 m Run

4 Rope Climbs

40′ DB Walking Lunge (70/50)

July 8, 2016

CrossFit Asheville – CrossFit

Warm-up

3x:

300 m Row

3 Strict Pull-ups

6 Push-ups

9 T2B

Strength/Skill Development

Squat Snatch (10 minute EMOM)

2 reps every minute, climbing

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

12 Alternating Single-Arm DB Snatches (65/45)

12 Push-Ups

12 V-Ups

July 7, 2016


CrossFit Asheville – CrossFit

Warm-up

3x:

200 m Run

3 Strict Pull-ups

6 Air squats

9 V-ups/GHD

Strength/Skill Development

Metcon (Time)

Spend 5-7 minutes warming up the deadlift and box jump

21 – 15 – 9:

Deadlifts (275/185)

Box Jumps (30”/24”)

10 minutes or less

WOD

Metcon (AMRAP – Reps)

Death by Toes to Bar

1 on the first Minute, 2 on the second Minute, etc… until the repetitions can’t be completed.

Allow 20 minutes

July 6, 2016

CrossFit Asheville – CrossFit

Warm-up

3x:

200 m Run

3 Strict Pull-ups

6 Push-ups

9 Supermans/Hip extensions

Strength/Skill Development

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk (10 minutes to a heavy triple)

WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

5 Muscle-ups

10 Burpee Box Jump-Overs (24″/20″)

20 Wall Balls (30/20)

200 m run

July 5, 2016


CrossFit Asheville – CrossFit

Warm-up

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Air squats

9 Sit-ups

Strength/Skill Development

Front Squat (2, 2, 2, 2, 1, 1, 1)

WOD

Metcon (Time)

On the Minute for as long as possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Minimum of 10 round work requirement. If you fail on the 7th round, complete the remaining repetitions of that round along with rounds 8, 9, and 10 for time.

Do a dry run to ensure the rep scheme is appropriate. 1 round fresh should take no longer than 40 seconds. If slower than that, modify the repetitions accordingly (example 6’s, or 5’s across) to make that time domain.
Enter your time and then note what round you got caught on in the notes.

July 4, 2016

CrossFit Asheville – CrossFit

Warm-up

3x:

300 m Row (slow)

3 Strict Pull-ups

6 Push-ups

9 PVC OHS

WOD

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Women:

105# C&J

14# WB

35# KBS

105# lunge

45 minute time cap

July 2, 2016


Announcements

July 4th schedule: Classes at 6 AM, 8 AM, & 9 AM. Open gym until noon.

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Mary XXX (AMRAP – Reps)

As many reps as possible in 20 mins of:

10 Handstand Push-ups

20 Pistols (Alternating Legs)

30 Pull-ups

15 Handstand Push-ups

30 Pistols (Alternating Legs)

45 Pull-ups

20 Handstand Push-ups

40 Pistols (Alternating Legs)

60 Pull-ups

25 Handstand Push-ups

50 Pistols (Alternating Legs)

75 Pull-ups

30 Handstand Push-ups

60 Pistols (Alternating Legs)

90 Pull-ups

June 25, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135#

50 Bench press, 135#

Run 800 meters

35 Back Squats, 135#

35 Bench press, 135#

Run 800 meters

20 Back Squats, 135#

20 Bench press, 135#

Run 800 meters

1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
135#/95#

45 minute time cap.