Category Archives: WOD

The Workout of the Day

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)

140326 Wednesday

photo-219

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
Good Mornings,
T-Push-up,
Pull-up (Strict Rnd 1),
Sit-up.

Strength/Skill Development

A1. : Thruster (8-8-8-8. Rest 30s)

A2. : Pull-ups (AMRAP in 30s x 3. Rest 90s. Report total reps. )

A2. : Ring Rows (AMRAP in 30s x 3. Rest 90s. Report total reps. )

WOD

Metcon (Time)

20 Squat Cleans (Today’s best thruster x 8 NTE 155/105lbs)

40 Slammers (NTE 30/20)

60 Sit-ups

140325 Tuesday

Photo Credit: Tom Meeks

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 4-12:
Axle Front Rack Walking Lunge,
C2B Pull-up (Strict Rnd 1),
Burpee Box Jump (Step Down Rnd 1),
1-arm DB High-Pull.

Strength/Skill Development

A1.: 1-arm DB Muscle Snatch (x 10 Alternating x 4 (5/arm))

A2. : 1-arm Farmer’s Carry (x 30m/arm x 4. (3 reps = 30m) )

Strength/Skill Development

Metcon (Time)

10-8-6-4-2

DB Snatch -Alternating Moderate (NTE 65/45lbs)

Burpee Box Jump (NTE 24/20″)

140324 Monday

photo (48)

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12
Sumo Deadlift,
Wall Ball,
KBS,
Dip.

Strength/Skill Development

A1. : Pendlay Row (@ 21X0; 4-7 x 4.)

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

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

WOD

Metcon (Time)

400m Run
35 KBS (NTE 24/16kg)
400m Run
35 Wall Balls
400m Run
35 Burpees
400m Run