Category Archives: WOD

The Workout of the Day

CFA Presents ForEverFit Classes!!

We made it through WOD 1

Lead by Dawn each Tuesday and Thursday at 9:30am beginning THIS Tuesday, March 10th.  This class is designed for folks over 50 years of age who want to get strong in a group of like-minded people.  To allow for program design, class is limited to 8 people/session so registration is required. Non-CFA/SAC members are required to have initial assessment before first class.  CFA/SAC members can register or drop in anytime – just call Dawn (828) 230-3611 to schedule.

150307 Saturday “Open 15.2″

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with

Mobility + & 2-8 of:

1-arm OH Carry,

Snatch Press-under,

Bent Over DB Row.

Ring-row–>C2B Pull-up (keep pull-up reps VERY low in this piece-Strict Rnd 1).

Strength/Skill Development

Overhead Squat (3-3-3 @ 80% effort. Rest 2 minutes. )

WOD

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

150306 Friday

Shanna has been selected to advance to the third & final day of the National Pro Fitness League Vegas Combine!

 

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 3-8:

Bear Complex,

Bent over DB Row,

1-arm KB Farmer’s Carry.

Strength/Skill Development

A. : Hang Snatch (x 2 EMOM x 8 @ 60-70% wave loading)

B. : Axle Front Rack Reverse Lunge ( x 16-20 alternating x 2. Rest 2 MInutes)

WOD

EMOM x 12 Minutes Complete:

A on the odss &

B on the evens

A. : Bear Complex (x 2. Add load as able to complete under 30s)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

B. ,: Metcon (Calories)

Row 30s for Calories.

(Post total calories accumulated over 6 rounds.)
,

150305 Thursday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Axle Front Squat,

DB Single leg Deadlift,

H/R Push-up,

RKBS.

Strength Development

Hang Clean + Front Squat Complex (Build to a tough single in 15 Minutes )

WOD

Metcon (Time)

20-16-12-8

RKBS (Moderately tough NTE 32/24kg)

H/R Push-ups

Row for Cals

150304 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 3-6:

Back Squat,

1-arm DB Muscle Snatch,

Turkish Roll-up into hip bridge,

C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

Spend 15-20 Minutes alternating b/w A1/2 for 3 Sets. Choose one of the 3 options for A2:

A1.: Turkish Get Up (3 sets of 3/arm )

A2. : Bar Muscle-ups (AMRAP -1. )

A2. : Kipping Pull-ups (AMRAP -1. C2B as able. )

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.

A2. : Weighted C2B Pull-up (@ 31X0; 3-4)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

6 DB Snatch -Moderately Tough NTE 70/50lbs

8 K2E

12 Box Jumps (NTE 24/20″)

60ft Bear Crawl
Every 6ft (floor mat) is 1 point for uncompleted rounds.

150303 Tuesday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-10:

Romanian Deadlift,

Wall Walk/Push-up @ 30X2,

Wall Ball,

Rebounding/DU practice 15s.

Strength Development

Spend 15 Minutes cycling A1/2:

A1. : Deadlift (TnG; 3-5 )

A2. : Handstand Push-ups (AMRAP in 30s )

A2. : Axle Push-Press (TnG; 6-10 )

WOD

Complete 4 rounds cycling through the following:

A. : Metcon (AMRAP – Reps)

AMRAP Double Unders in 30s

Rest 30s

B. : Metcon (AMRAP – Reps)

AMRAP Wall Walks in 30s

or 5 Push-ups @ 30X2

Rest 30s

C. : Metcon (AMRAP – Reps)

AMRAP Renegade Row in 30s (Moderate NTE 35/25lbs)

Rest 30s

D. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 30s (20/14#-10′)

Rest 30s

150302 Monday

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Main – CrossFit

(No Measure)

AMRAC in 7 minutes with

Mobility + 4-8:

Snatch Press-under,

1-arm DB High-pull,

RKBS,

H/R Push-up

Strength/Skill Development

Hang Snatch (12 MInutes to build to a double)

WOD

A. : Metcon (4 Rounds for distance)

4 Rounds of:

In 2 Minutes complete:

8 Thrusters- Build per set as able to complete UB.

8 Burpees Over the Bar AFAP

Row Max Distance in Remaining time.

Rest 3 Minutes walking.

B. : Thruster (x 8)

Post today’s best load from the WOD.

150301 Sunday Recovery

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Main – CrossFit

Recovery 1.4 (AMRAP – Reps)

Complete 1-3 Sets of:

AMRAP in 10 min @ 80%

8 Goblet Squats

12 1-arm DB SDHP alt (6/arm)

8 Plank Burpee Box Step-over (4 per side)

60s Row for Cals

Rest 5 minutes b/w sets