Category Archives: WOD

The Workout of the Day

140903 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 9 Minutes with
Mobility + 4-8:
Back Squat,
Ring-Row–>Pull-up,
Side Plank (45s/side),
KBS.

Strength Development

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

A2. : Weighted C2B Pull-up ( @ 21X1; 2-4x 4 (4-8 on Gravitron))

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

140902 Tuesday

Congrats to Beth as she celebrates several milestones...her birthday, five years of CFA & 1 year return from rotator cuff surgery.  It's a pleasure to have you in the community Beth!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-12:
Good Morning,
C2B Pull-up (Strict Rnd 1),
Wall Ball,
T-Push-up.

Strength/Skill Development

Hang Clean + Front Squat Complex (15 MIn to tough Triple)

WOD

Beth (AMRAP – Rounds and Reps)

10 Minutes AMRAP

30 Double Unders

20 Wall Balls (NTE 14/20/10′)

10 Hang Power Clean (50-60% multi-rep max NTE 95/65lbs)

140901 Monday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
1-arm OHS,
BTNP,
Sumo Deadlift,
C2B Pull-up.

Strength/Skill Development

Spend 15 Minutes alternating b/w A1/2:

A1. : Power Clean (TnG x 3)

A2.: 1-arm DB OH Carry (x 40-80m/arm )

Use Fat Gripz

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Choice of doing this solo or splitting work with a partner. Power clean is recommended to not exceed 60-70% of today’s best TnG triple x 3.

140830 Saturday

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Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Snatch Press-under,
Axle F/R Walking Lunge,
C2B Pull-up (Strict Rnd 1),
KBS,
H/R Push-up.

Strength Development

A1. : Back Squat ( @ 30X1; 4-6 x 4)

A2. : Weighted C2B Pull-up (A2. Wtd C2B Pull-up @ 21X1; 1-3 (2-6 on Gravitron))

WOD

Have You Ever (Time)

Complete 4 Rounds of:

300m Run

15 KBS (Moderately Tough NTE 32/24kg)

10 H/R Push-ups

Welcome Home Potluck for Randy

Randy pushing through a military WOD.

Please come for beer and BBQ to celebrate Randy’s return.

Saturday, September 6th at noon.  Bring a dish. BBQ and Beer will be provided by CrossFit Asheville.  We can’t wait to party down and celebrate the arrival of our hero Randy.

140829 Friday

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IMG_1189

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12
OHS,
T2B (Strict Rnd 1),
Rebounding x 20-30,
BTNP.

Strength/Skill Development

A1. : Deadlift (x 5-8 x 4)

A2. : 1-arm DB Press (x 5-8/arm x 4. )

WOD

A. : Fire (Time)

50 Double Unders
10 Toes 2 Bar
40 Double Unders
8 Toes 2 Bar
30 Double Unders
6 Toes 2 Bar
20 Double Unders
4 Toes 2 Bar
10 Double Unders
2 Toes 2 Bar
10 minute cap or rest remaining time left until the 10 minute mark. At exactly 10 minutes begin part B.

B. : 700m Run to Left (Time)

Run the block of the gym turning to the left for time.