Category Archives: WOD

The Workout of the Day

140711 Friday


Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with
Mobility + 2-10:
Goblet Squats,
Tire Drags.

Strength Development

A1. : Deadlift (@31×1; 5-8 x 3)

A2. : Turkish Get Up (x 1-2/arm x 2)


A. : Metcon (Distance)

Partner Tire Drags
Max distance in 6 minutes.
Non-dragging partner should walk along side & switch partners every 60s.

Rest 2 minutes

B. : Metcon (Calories)

Max Cals Row in 6 minutes
Switch partners every 60s.

Rest 2 minutes
Allow the calories to run over and combine partner total in 6 minutes.

C. : Metcon (Calories)

Airdyne Max Cals in 6 minutes.
Switch partners every 60s

140710 Thursday

photo (9)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility +
Overhead Squat,
1-arm DB High-pull,
Axle OH WL,
Ring-row (pause against chest).

Strength/Skill Development

A. : Continental Clean (10 minutes to a double )

B. : Axle Overhead Walking Lunge (x 10-16 Steps x 3. Rest 1-2 Minutes. )


Complete 4 Rounds of A1/2:

A1. : Metcon (AMRAP – Reps)

30 seconds AMRAP Overhead Squat (50-60% multi-rep max NTE 115/75lbs)

Rest 30s

A2. : Row 30 seconds (Calories)

Post combined calories from all sets.
Rest exactly 30s before returning to A1.

Watch Shanna in the Pro Grid League Draft


After seeing more than 500 athletes compete in five combines, the Pro Grid teams certainly have their work cut out for them as they decide not just who they want on their rosters, but who will likely be available for each of their picks. Team rosters are comprised of seven active men and seven active women, as well as three reserve men and three reserve women. Shanna is an eligible athlete and will find out if she will be drafted in the NPGL (National Pro Grid League) tomorrow.   You can watch the draft process tomorrow at 11am HERE.  The first two season races will be aired on June 11 and 12.  We love you Coach Shanna and we wish you the very best!  Thanks for your example of discipline, persistence and chasing your dreams!

140709 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-12:
1-arm Farmer’s Carry,
Burpee Box Jump Over.

Strength/Skill Development

A1. : Narrow Grip High Pull (NGHP) (@ 21X1; 4-8 x 4. Rest 30s)

Burpee Box Jump Overs (AMRAP – Reps)

AMRAP in 30s x 4 sets alternating with A1.
Jump on top, then off other side.
NTE 24/20″
Rest 2 Minutes prior to returning to A1. Post best set of reps in 30s.


This workout was last completed Monday 140519.

A. : DU/KBS Ladder (AMRAP – Rounds and Reps)

AMRAP in 7 minutes:


Double Unders


KBS (NTE 32/24kg)

Alternate b/w DUs & KBS with noted reps for each. If you finish the ladder return to the 40 DUs and continue the pattern until time expires.
Rest 3 Minutes.

B. : 1000m Row (Time)

Max Effort 1000m Row

140708 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 3-10:
1-arm DB OHS,
C2B Pull-up (Strict Rnd 1),
Box Jump (Step down Rnd 1).

Strength Development

A1. : Back Squat ( @ 30X1; 6, 4, 2, 6, 4, 2.)

A2. : Kneeling Torso Row (@ 31X0; 5-8 x 3)


A. : Phoenix (Time)


Deadlift (70-80% of best back squat x 2 NTE 225/155lbs)

Box Jump (NTE 24/20″)
Note time & rest exactly 1 minute prior to beginning cash out.

B. : 400m Run (Time)

Max Effort 400m Run

140707 Monday

Yoga rocks the park Asheville....every Sunday in July!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
with Mobility + 4-12:
Romanian Deadlift,
Burpee over the Bar,
DB Thruster,
Toes 2 Bar (Strict Rnd 1).

Strength Development

Thruster ( 2-2-2-2-2 Rest 2-3 Minutes)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes:

4 Power Cleans @ 80% 2 RM Thruster (NTE 155/105lbs)

8 T2B

12 Burpees Over the Bar

140706 Sunday Recovery

Main – CrossFit

1-arm Farmer’s Carry (Build to a moderate 100m/arm in 15 Minutes. )

Recovery 1.2 (3 Rounds for reps)

3 rds:
1 min 10m SB/MB Shuttle carry
30 sec suitcase DL, rt
30 sec suitcase DL, lt
1 min bear crawl
30 sec Rt arm waiter’s squat
30 sec Lft arm waiter’s squat
1 min plank hold
3 min row Z1

140705 Saturday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-12:
1-arm OH Carry (Use Fat Grip),
Barbell Row,
BTN Thruster,
T2B (Strict Rnd 1).

Strength/Skill Development

Shoulder Press (12 minutes to build to a tough double. )


Metcon (Time)

700m Block Run to the Left

30 1-arm DB SDHP -alternating – Moderate NTE 45/35lbs

15 Burpees

400m Run

20 1-arm DB SDHP -alternating

10 Burpees

200m Run

10 1-arm DB SDHP -alternating

5 Burpees