Category Archives: WOD

The Workout of the Day

April 7, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Squat Snatch

3 sets of 3 @60%

3 sets of 2 @70%

2 sets of 2 @ 80%

2 sets of 1 @ 90%

1 set of 1 @95+%

WOD

Metcon (Time)

Row 5000 m

April 6, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

A1: Bench Press (10, 8, 6, 8, 10)

A2: Stone to Shoulder (6, 4, 2, 4, 6)

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

WOD

Metcon (Time)

2 RFT:

20 Pull ups

200m run

30 Push ups

200m run

40 Sit ups

200m run

50 Squats

200m run

April 5, 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

Front Rack Walking Lunge (10 min EMOM: 10 reps (Record highest weight))

Goal is BW but scale accordingly to complete during minute.

WOD

Metcon (Time)

3 RFT:

21 Box Jumps, 24/20

12 Thrusters, 95/65

3 Muscle ups

April, 4th 2016


CrossFit Asheville – CrossFit

Warm-up

Coach’s choice.

Strength/Skill Development

A1: Split Jerk (5, 3, 1, 5, 3, 1)

A2: Deadlift (5, 3, 1, 5, 3, 1)

WOD

Metcon (Time)

100 Front Rack Walking Lunges

at bodyweight

Big Sexy


CrossFit Asheville – CrossFit

Warm-up

Coach’s Choice

WOD

Big Sexy (Time)

5 Rounds for time:

6 Deadlifts, 315#

6 Burpees

5 Cleans, 225#

5 Chest-To-Bar Pull-Ups

4 Thrusters, 155#

4 Muscle-Ups
In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here
Women’s weight

205/135/105

45 minute time cap

Use 1 bar and change your own weights

April 1, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Power Snatch + Hang Squat Snatch (10 minutes to a heavy complex)

A2: Weighted Ring Dip (5, 4, 3, 2, 1)

WOD

Metcon (Time)

1000m row

100 cal AD

100 sit ups

1000m row
25 minute time cap

March 31, 2016

CrossFit Asheville – CrossFit

Warm-up

Coach’s choice

Strength/Skill Development

A1: Strict Pull-ups

Combine reps for all sets for score.

A2: Tire/Sled Drag (3 x 25’, add weight as able)

WOD

Metcon (Time)

2015 MQ #4

21-15-9 reps for time of:

Deadlifts (225/155)

Box jumps (24/20)

Handstand push-ups