Category Archives: WOD

The Workout of the Day

Wednesday, December 9, 2015

  

Warm-up

Coach’s choice +


2 Rounds Not for Time:

10 push ups

10 GH Raises

10 Toes to Bar

Strength Development

A1: Deadlift (10, 8, 6, 4, 2)

A2: Deficit Handstand Push-ups (10, 8, 6, 4, 2)

Record highest deficit

WOD

Metcon (Time)

800m run buy in and then:

5 Rounds for Time EMOM 5 Burpees

15 Box Jumps (24/20) (U-Fit 20/16)

20 Sit Ups

10 Pull-ups (Rx + C2B) (U-Fit Ring Rows)

Tuesday, December 8, 2015

CrossFit Asheville – CrossFit

Warm-up

Run 400m followed by:

2 Rounds Not for Time:

10 air squats

10 ring rows/ pull ups

10 Hip extensions or supermans

10 push ups

Strength Development

A1: Bench Press (Work up to a heavy single)

A2: Weighted Pistols (8, 6, 4, 2 alternating )

U-Fit DB box step ups, same rep scheme

WOD

Metcon (Time)

15 minute AMRAP:

10 Bench Press (Body Weight/ .75 BW)

20 T2B

30 Hip Extensions or Superman rocks
UFIT

Bench press (3/4 bw men, 1/2 bw women)

20 Hanging Knee raises

30 Supermans

Monday, December 7, 2015

  

Warm-up

2 Rounds Not for Time:

200m run

10 air squats

10 ring rows/ pull ups

10 Hip extensions

Strength Development

A1: Back Squat (3, 3, 2, 2, 1, 1)

A2: Muscle-ups (Warm up for the WOD)

(U-FIT practice jumping bar mu)

WOD

Metcon (Time)

12-9-6 reps for time of:

Squat Cleans (225/145)

Muscle-ups
UFIT= Squat Cleans or Axle Front Squats 135/95

Jumping Bar Muscle ups

Saturday, December 5, 2015

  

Warm-up

2 Rounds Not for Time:

20 cals on the AD

5 strict hang to inverted or skin the cats

10 strict T2B

10 walking lunges

Strength/Skill Development

Handstand Walk (Work on handstand walk progressions.)

WOD

Metcon (Time)

Complete the following solo or with a partner:

50 Calorie Row

50 Deadlifts, 135/95

40 Calorie Row

40 Hang Power Cleans, 135/95

30 Calorie Row

30 Front Squats, 135/95

20 Calorie Row

20 Push Jerks, 135/95

10 Calorie Row

10 Clusters (squat clean thruster), 135/95

For time.

Friday, December 4, 2015

  

Becca lifts today!

Warm-up

2 Rounds Not for Time:

200m row

10 push ups

10 sit ups

10 RKBS

Strength/Skill Development

A: Push Press (Work up to a heavy 3 )

B: Push Jerk (Work up to a heavy 2)

C: Split Jerk (Work up to a heavy single)

WOD

Metcon (Time)

15 minute AMRAP of:

15 C2B

15 Wall Balls, 20/14

15 power snatch, 75/55

15 Box Jumps, 24/20

Thursday, December 3, 2015

  

Warm-up

2 Rounds Not for Time:

200m run/ row

10 walking lunges

10 Hip Extensions

10 pull ups

Strength/Skill Development

A1: Front Squat (3-3-3-3-3, across)

Warm up to a heavy weight (~85% or more) and stay there for all 5 sets

A2: Bar Muscle-ups (Skill work)

Technique work, use jerk blocks and boxes to simulate the movement- for those that are proficient do 3 sets of no more than 5 reps.

WOD

Metcon (Time)

3 rounds of:

500m Row or 400m Run

12 Hang Power Cleans (185/125)

50 Double Unders

For time.

Wednesday, December 2, 2015


CrossFit Asheville – CFA U-Fit

Warm-up

2 Rounds Not for Time:

200m run

10 sit ups

10 push ups

10 WB

Strength/Skill Development

Single leg Romanian Deadlift (10-8-10-8 per leg)

WOD

Metcon (Time)

3 rounds of:

1,000-meter row

42 kettlebell swings (1.5/1 pd)

24 pull-ups or ring rows

For time.