Category Archives: WOD

The Workout of the Day

Basic Day 3


CrossFit Asheville – Tactical Athletics

Strength Development

A: Front Squat (Take 15 minutes to find a 5 RM Front Squat)

Gymnastics

B: Strict Pull-ups (Take 15 minutes to find max reps strict pull ups)

Combine reps for all sets for score.

Metcon

WOD: Approach (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

10 reps walking lunge @ 50lbs

5 Jumping Pull Ups

30 seconds Plank Hold

Thursday July 30, 2015

  

Strength/Skill Development

Thruster (10 minutes to a heavy double)

WOD

Metcon (Time)

For time:

21 Thrusters (95/65)

21 KBS (2/1.5 pd)

400m Run

15 Thrusters (95/65)

15 KBS

400m Run

9 Thrusters (95/65)

9 KBS

400m Run

Tuesday, July 28 2015

  

Strength/Skill Development

A: Split Jerk (4, 2, 4, 2, 1)

Work up to a heavy single. Work on foot position.

WOD

B: Metcon (Time)

3 Rounds for time:

500m Row

12 Burpees

21 Box Jumps (24/20)

Cash-out

C: Metcon (No Measure)

4 Rounds NOT For Time:

25 Sit ups

25 Flutter Kicks

:25 L-Sit (or unbroken set time)

Monday, July 27 2015

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CrossFit Asheville – CrossFit

Strength Development

A: Front Squat (2, 2, 2, 2, 2)

Climbing

WOD

B: Metcon (Time)

Every 2 minutes for 10 rounds (20 mins total)

6 Burpees

4 Power Clean (175/125)

2 Muscle ups

Record time for each round. Score is your slowest round.
MU scaling to include C2B + Ring Dip, BMU, pull up + dip, ring row + push up

Saturday July 25, 2015

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CrossFit Asheville – CrossFit

GOAT Work

Take 10 minutes to work on your GOAT!

WOD

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Women’s weight:

185 DL, 35# KB, 20″ box

Friday, July 24 2015


Announcements

The 2015 CrossFit Games kicks off this week, and we want to celebrate. So, please join us on TONIGHT, Friday, July 24th at 5:00pm for a WOD and potluck! Beer will be provided. Please bring yourselves, some lawn chairs, your family, and we’ll wod, eat, and watch the games!

Then join us again this Sunday, 26 July 2015 from 09:00 until 10:00 for CFA’s next skills and drills clinic. This month’s skills drills are designed to help athletes develop the Kettlebell Snatch and Rowing.

CF games

CrossFit Asheville – CrossFit

Strength/Skill Development

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

Follow this guideline:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets

WOD

Annie on the Run (Time)

50 – 40 – 30 – 20 – 10

Double-Unders

Sit-Ups

200 Meter Run after each round.