Category Archives: WOD

The Workout of the Day

April 12, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Split Jerk

2, 2, 2 with a pause in receiving position

Immediately followed by 1, 1, 1, 1, 1

Warm up with 5 strict press + 5 push press

WOD

Metcon (Time)

12, 9, 6

T2B

Thrusters (95/65)

Immediately followed by:

12, 9, 6

HSPU

Calorie row

Immediately followed by:

12, 9, 6

C2B pull-ups

Box jump overs (30/24)

April 11, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Back Squat (10, 8, 6, 4, 2)

10 GHD sit-ups after each set

WOD

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

5 Power cleans (165/115)

10 Ring dips

15 DU

April 9, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

Partner WOD

Metcon (Time)

50 Calorie AD

50 Box Jump Overs, 24/20

50 Deadlifts, 185/125

50 Wall Balls, 20/14

50 Ring Dips

50 Wall Balls, 20/14

50 Deadlifts, 185/125

50 Box Jump Overs, 24/20

50 Calorie AD

April 8, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Power Clean (10, 8, 6, 4, 2)

WOD

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

April 7, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Squat Snatch

3 sets of 3 @60%

3 sets of 2 @70%

2 sets of 2 @ 80%

2 sets of 1 @ 90%

1 set of 1 @95+%

WOD

Metcon (Time)

Row 5000 m

April 6, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

A1: Bench Press (10, 8, 6, 8, 10)

A2: Stone to Shoulder (6, 4, 2, 4, 6)

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

WOD

Metcon (Time)

2 RFT:

20 Pull ups

200m run

30 Push ups

200m run

40 Sit ups

200m run

50 Squats

200m run