Category Archives: WOD

The Workout of the Day

Wednesday, July 15 2015


CrossFit Asheville – CrossFit


A: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

3 Muscle-Ups

12 Alternating Pistols

Rest 4 minutes, then:
Scaling to include BMU, Jumping MU, Ecc MU, C2B + Ring Dip, RR + H/R push up

B: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

4 Power Cleans (185/135)

6 Handstand Push-Ups

Rest 4 minutes, then:

C: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

5 Deadlifts (275/185)

10 Burpees Over the Barbell

50 Double-Unders

Rest 4 minutes, then:

D: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

4 Thrusters (135/95)

8 Ring Dips
Ring dip scaling can include the use of bands.

Tuesday, July 14th 2015


CrossFit Asheville – CrossFit

Strength/Skill Development

A: 1 Clean + 3 Jerks (5 sets of the complex)

1 clean then 3 jerks (split or push)
Record the highest weight reached of the complex


Metcon (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift (245/175)

Burpees Over the Barbell

150713 Monday


Strength Development

A: Overhead Walking Lunge (5 sets of 16 steps, every 2 minutes)

Every two minutes, for 10 minutes (5 sets):

Overhead Walking Lunges x 16 steps

*Use the heaviest load you believe you can handle for all five sets- build if necessary


Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

30 Double-Unders

15 Chest-to-Bar Pull-Ups

30 Double Unders

15 Toes-to-Bar


Metcon (No Measure)

Ab tabata

(20s work, 10s rest for 4 rounds)

Russian twist

V- ups

Flutter kicks

Sit ups

Saturday, July 11th 2015

Drew lost a gold band with June 13, 1964 engraved inside of it possibly at CFA.   Please keep a look out!


Take 10-15 minutes to work on your goat!!


Complete solo or in teams of 2 or 3.

Metcon (Time)

For time:

80 air squats

70 push-ups

60 pistols, alternating

50 calorie row

40 1-arm OHS, (35/25)


20 DB thrusters, (35/25)

10 muscle-ups

Friday, July 10th 2015

Congrats to Trevor on his first muscle up!

Strength/Skill Development

A: Clean and Jerk (15 minute EMOM: 2 C & J)

2 C & J every minute- add weight as able- only two attempts each minute- score is total amount of weight moved


Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Thursday, July 9th, 2015


CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Box Jumps (2, 2, 2, 1, 1, 1)

Record highest jump- use jerk blocks as able

A2: Bench Press (5, 3, 1, 5, 3, 1)


Metcon (No Measure)

30 minute EMOM:

1- 10 C2B pull ups

2- 10 pistols

3- 10 burpees

Wednesday, July 8th 2015


CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Sumo Deadlift (6, 6, 4, 4, 2, 2)

Add weight as able

A2: Muscle-ups (AMRAP x 3)


Metcon (Time)

1000m row buy in, immediately followed by;


KBS (2/ 1.5pd)

OHS (115/80)


100 Hollow Rocks

Every Time you break, perform an ascending ladder of freestanding handstand hold. Start at 30 seconds and increase the hold by 10 seconds every time (scale by doing HS hold against the wall)

CFA Weightlifting Club

Becca 3

Interested in joining Becca, Zach and the CFA weightlifting crew? CFA weightlifting club classes are in full swing – Options are Tuesday evenings 6:30pm or Saturday mornings 11:30am. There is separate fee system to participate which will be done on a punch card basis – this will allow you to attend when you can and as often as you like. Options are 10 punches for $120 or 5 punches for $70. Drop in class $15. 


Pre-requisite for attending Weightlifting classes is 1 of the following:

A.You have attended a Weightlifting Clinic On Ramp with. either Zach or Becca in the past (next clinic is Tues July 14 6:30pm, cost $20)


B. You have completed a Weightlifting Fast track private instruction with either Zach or Becca – cost $70. Email them to set one up today!


Next Weightlifting On Ramp Clinic is Tuesday July 14 at 6:30pm-7:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts! 


Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.


1. Ability to Backsquat bodyweight for 3 repititions

2. Ability to Deadlift 125% of bodyweight

3. Ability to strict shoulder press 45% of bodyweight

4. Ability to perform 1 strict pull up


*If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach. 


Please email Becca to get signed up for either classes or the On Ramp Clinic on July 14 at 6:30pm

Contact info:

Becca Lee –

Zach Greenwald –