Category Archives: WOD

The Workout of the Day

150609 Tuesday

tomrdl

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

20 cals AD

10 GHD Sit ups

10 Dips

10 False Grip Ring Rows

Strength/Skill Development

A.: Squat Snatch (1 Squat Snatch EMOM x 8)

Begin at 50% and add weight each minute

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
MU scaling options to include:

C2B + Ring dip for each rep

RR + push up for each rep

Cash-out

Metcon (AMRAP – Reps)

“Tabata abs”

4 Rounds of:

20s Hollow Body hold

10s rest

20s Sit Ups

10s rest

20s Hollow Rock

10s rest

20s V-Ups

10s rest

150608 Monday

melissa3

Melissa making her first rope climbs look easy!

CrossFit Asheville – CrossFit

Warm-up

(No Measure)

2 Rounds NFT:

200m run

10 BE or Supermans

10 air squats

20 DU or DU attempts

Strength/Skill Development

A1.: Front Squat (6, 4, 2, 6, 4, 2, 1)

Please ensure controlled movements and the eccentric (down) is slower than the concentric (up).

Gymnastics

A2. : Muscle-ups (AMRAP -1 x 3)

Scaling options include:

Transition practice

C2B pull ups and ring dips

Bar Muscle Ups

Metcon

Metcon (Time)

12, 9, 6, 3, 6, 9, 12

Deadlift (225#/155#)

30 DU after each round
Rx+ = All reps UB

Congrats Becca Lee!!

Becca 1   Becca 2

 

 

Our very own Becca Lee competed for the first time as a 53kg lifter (down from 58) at the 2015 Pan American Masters Championship. She went 5 for 6 in her lifts and hit competition PRs in the  Snatch 54kg, C&J 75kg and total 129kg. This total tied her for first, but due to body weight she won silver.

What an amazing accomplishment Becca Lee!! Your amazing hard work and dedication has paid off!!

150606 Saturday

WFORWARRIORS83

CrossFit Asheville – CrossFit

GOAT Day!!

Warm-up (No Measure)

2 Rounds NFT (not to exceed 10 minutes)

25 DU (or attempts)

10 KBS

10 T2B

200m row

GOAT Work

10 minutes to work on your GOAT! Take this time to work on movements or skills you struggle with.

WOD

A.: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 minutes:

10 Pull ups

15 Push press (NTE 115#/75# or ~50% of 1RM)

20 KBS (NTE 53#/35#)

Rest 3 minutes

B. : Metcon (AMRAP – Reps)

When the clock reaches 10:00 complete the following:

AMRAP in 7 minutes:

1000m row

Max rep burpees over the Erg

Rest 3 minutes
Score is burpee reps

C.: Metcon (AMRAP – Reps)

When the clock reaches 20:00 complete the following:

AMRAP in 7 minutes:

800m Run

20 T2B

Max reps air squats
Score is air squat reps

150605 Friday

MCBRIDE040611CFA-386

Flashback Friday! Name this Press?

Announcements

Sunday, June 7th join us for our Skills and Drills related to rope climbing, crawling techniques, and wall climbing for adventure racing. This session will run from 9am until 10am and promises to be a lot of fun!

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds NFT:

10 WB

10 KB Good Mornings

10 pull ups

10 GHD sit ups

(NTE 10 minutes)

Strength/Skill Development

A.: Power Snatch (20 minutes to work to a heavy double.)

Complete at least 20 warm up reps

WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

400m run

10 burpees over the bar

5 OHS (NTE 135#/95# or ~60% of 1RM)

150604 Thursday

Megan

Announcements

Sunday, June 7th join us for our Skills and Drills related to rope climbing, crawling techniques, and wall climbing for adventure racing. This session will run from 9am until 10am and promises to be a lot of fun!
CFA let’s represent this Friday evening for the first Friday Night Lights CrossFit Community WOD.
http://www.unbrokenseries.com/fridaynightlights

CrossFit Asheville – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds NFT:

10 pull ups

10 push ups

10 air squats

10 BE or Supermans
Move through the above exercises at a comfortable pace NTE 10 minutes.

Strength Development

A1.: Romanian Deadlift (6 sets of 4 reps)

Add weight each round.

A2. : Bench Press (6, 4, 2, 6, 4, 2)

Wave loading.

Metcon

Metcon (Time)

3 Rounds for time:

25 Thrusters (NTE 95#/65#)

25 T2B

150603 Wednesday

rick and kate

Congratulations to Coaches Rick and Kate on the birth of Jackson Carson Miller born on 5.29.15 at 11:53pm!

Announcements

Sunday, June 7th join us for our Skills and Drills related to rope climbing, crawling techniques, and wall climbing for adventure racing. This session will run from 9am until 10am and promises to be a lot of fun!

CrossFit Asheville – CrossFit

Warm-up

Warm Up (No Measure)

2 Rounds NFT:

20 cals AD

30s plank R/L

10 air squats

10 GHD sit ups
Move through the above exercises at a comfortable pace NTE 10 minutes.

Strength/Skill Development

A1.: Pistols (3 sets of 10 reps alternating)

add weight as able- sub DB Russian BSU as needed

A2. : Weighted Pull-up (5 sets of 1-3 reps)

Reduce load on gravitron or increase load on pull-up as able.

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20

30 Thrusters (NTE 115#/75#)

30 Box Jumps (20″)

30 Kettlebell Swings (NTE 70#/55#)

30 Chest to Bar Pull-Ups

NOTE: Split Reps as Needed

Cash-out

5×20 per person situps with a partner

NOTE: Can only do work while partner is in the hollow body position

150602 Tuesday

IMG_8507

Announcements

Sunday, June 7th join us for our Skills and Drills related to rope climbing, crawling techniques, and wall climbing for adventure racing. This session will run from 9am until 10am and promises to be a lot of fun!

CrossFit Asheville – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Move through at a comfortable pace- not to exceed 10 minutes. Supermans can be subbed for back-extensions.

Strength Development

A.: Back Squat (10, 8, 6, 4, 2, 1)

Add weight each set as able. Start ~50% of a 1RM. Recored highest weight.

A2.: Pendlay Row (6 x 4)

Six sets of four reps. Add weight as able. Please see video here;

https://youtu.be/RO4x6TlDQvA

Bar begins in deadlift position.

Metcon

Metcon (Time)

21,15 , 9 ,15 ,21

Power Cleans (NTE 135#/95# or ~60% of 1RM)

Pushups