Category Archives: WOD

The Workout of the Day

140402 Wednesday “NPFL Combine ’14″

Bryan getting his CrossFit on in Jackson Hole!  Enjoy your travels!

Bryan getting his CrossFit on in Jackson Hole! Enjoy your travels!

The National Pro Fitness League is a new team sport scheduled to kick off in 5 cities across the U.S. in late summer 2014.  The combines happen later this month!

Warm-up

AMRAC in 8 minutes:
Mobility + 8-12:
Back Squat,
Burpee Toes 2 Bar,
BTNP

Strength/Skill Development

A1.: Push Press ( @ 21X1; 3-6 x 3)

A2. : Bent Over Row (@ 21X0; 4-8 x 3 With DBs, report combined load. )

A3. : Axle Front Rack Reverse Lunge ( x 10-16 Steps. Rest 2 min x 3 )

WOD

NPFL Combine ’14 (Time)

Complete 5 Rounds:

12 Power Cleans

6 Push-Press (~70-80% multi-rep max NTE 135/95)

140401 Tuesday

Tina rocking out the thruster from 14.5!

Tina rocking out the thruster from 14.5!

Tina rocking out the thruster from 14.5!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 6-10:
1-arm DB OHS,
Bent Over Barbell Row,
Push-up–>Dip,
Axle F/R Walking Lunge.

Strength Development

A1. : Deadlift (@ 21X0; 4-6 x 4)

A2. : Weighted Dip (@ 21X1; 4-6 x 3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

100m Rt Shoulder MB Shuttle Carry (NTE 30/20lbs)

10 MB Squats Rt Shoulder

10 Slammers

100m Lft Shoulder MB Shuttle Carry

10 MB Squats Lft Shoulder

10 Slammers

140331 Monday

Matt & Drew following the conclusion of 14.5 which means completion of their first CF Open!

Matt & Drew following the conclusion of 14.5 which means completion of their first CF Open!

Matt & Drew following the conclusion of 14.5 which means completion of their first CF Open!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-8:
MB/Stone to Shoulder + Squat
1-arm DB Press
Ring-row—>Pull-up

Strength/Skill Development

A1. : Front Squat (3-5 x 5. )

A2. : 1-arm DB High-Pull (@ 21X0; 5-8 x 4. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

8 Pull-ups/Ring-rows
12 Single arm DB SDHPs -alternating.
24 Double unders

140330 Sunday Recovery

McKenzie, Karl & Rustan representing a few of the original Fit 'n Fun crew!

Main – CrossFit

Metcon (Time)

Complete the following at conversation pace & moderate effort loading:

Row 250m
DB Renegade Row x 12 alternating
Row 250m
Box Step-up x 24 alternating
Row 250m
PVC OHS x 12
Row 250m
Plank Burpee x 12
Row 250m
Ring Row -x 12
Row 250m
DB Suitcase Deadlift x 12/arm
Row 250
PVC Thruster x 12
Row 250m
Walking Lunge x 24 steps

140329 Saturday 14.5

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Announcements

Today is the day to come play & celebrate at CFA!! It’s the 5 Year Anniversary Bash 10:30-3:30 at CFA! Fuel Food, local brew, 40′ Bouncehouse Obstacle Course….rain or shine!

A huge thank you to each of you who have made this 5 year celebration possible!  We are incredibly grateful for the amazing CrossFit Community of Asheville!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-12;
Back Squat,
Axle Press,
Plank Burpee Box Jump (Step Down),
Pull-up (Strict Rnd 1).

WOD

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Metcon (Time)

Option #2:

15-12-9-6-3
Thrusters (50-60% multi-rep max NTE 95/65lbs)

Burpees over the Bar

Cash-out

Metcon (Time)

Bouncehouse Obstacle Course Play!

140329 Saturday 14.5

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-12;
Back Squat,
Axle Press,
Plank Burpee Box Jump (Step Down),
Pull-up (Strict Rnd 1).

WOD

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Metcon (Time)

Option #2:

15-12-9-6-3
Thrusters (50-60% multi-rep max NTE 95/65lbs)

Burpees over the Bar

Cash-out

Metcon (Time)

Bouncehouse Obstacle Course Play!

140328 Friday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with 6-12:
Sumo Deadlifts,
1-arm DB Press,
Toes 2 Bar,
RKBS,
Wall Ball.

Strength/Skill Development

A1. : Axle Front-Rack Walking Lunge (x 16-20 x 2 sets (8-10/leg). Rest 30s b/f A2. )

A2. : Renegade Row (x12-16 x 2 sets alt. (6-8/arm). Rest 30s b/f A3. )

A3. : Goblet Squat ( x 8-12 x 2 sets. Rest 30s b/f A4. )

A4. : Row 30 seconds (Calories)

Post combined calories from all sets.

WOD

Metcon (AMRAP – Reps)

EMOM for 10 minutes:

Odds: 10-15 RKBS -Moderately Tough

Evens: 10-15 Wall Balls Moderate

140327 Thursday

photo (49)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 4-12:
Romanian Deadlift,
Wall Ball,
Dip,
Turkish Get-up.

Strength/Skill Development

Hang Power Clean (12 minutes to a tough triple)

Partner WOD

Metcon (AMRAP – Reps)

AMRAP in 15 Minutes

P1: Row 350m

P2: AMRAP Turkish Get-ups Alternating. (Moderate NTE 24/16kg)