Category Archives: WOD

The Workout of the Day

150503 Sunday Recovery

10685333_1504878076449466_5592404873510193186_n

Announcements

The Spartan Super is coming!
August 29th, 2015! Sign up for Team CrossFit Asheville are still open.

Info:
http://info.spartan.com/reg-confirmation.php

Sign Up:
http://www.spartan.com/events/?event_id=567/asheville-super

CrossFit Asheville – CrossFit

Recovery 1.3 (No Measure)

Complete 2-3 sets of:

30s 1-arm Farmer carry, Rt

30s Rest

30s MB Get-up on Rt

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

30s MB Get-up on Lft

30s Rest

30s Rt Side Plank

30s Rest

30s Battling Ropes

30s Rest

30s Lft side Plank

90s Rest

150502 Saturday

10269249_10102912669129744_1622390020263546004_o

Announcements

The Spartan Super is coming!
August 29th, 2015! Sign up for Team CrossFit Asheville are still open.

Info:
http://info.spartan.com/reg-confirmation.php

Sign Up:
http://www.spartan.com/events/?event_id=567/asheville-super

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 7 Minutes with

Mobility + 3-6:

Romanian DL,

Axle Press,

Bent Over DB Row,

Strict Push-up Burpee.

Strength/Skill Development

A. : Clean Pull (3-4. Rest 2 Min x 4)

B. : Push Jerk (3-4 Rest 2 Min x 3)

C. : Clean and Jerk (TnG C&J x 4- Build to workout weight in 5 Min. )

WOD

Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Log total reps

150501 Friday

IMG_6504

Announcements

The Spartan Super is coming!
August 29th, 2015! Sign up for Team CrossFit Asheville are still open.

Info:
http://info.spartan.com/reg-confirmation.php

Sign Up:
http://www.spartan.com/events/?event_id=567/asheville-super

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 10 Minutes

with Mobility + 3-8:

Single Leg Romanian DL,

Stone 2 Shoulder,

Wall Walk,

Goblet Squat.

Strength Development

Spend 15-20 Minutes alternating A1/2 NTE 3 Rounds.

A1.: Back Squat (@ 30X1; 10-15 )

A2. : Kneeling Torso Row (@ 31×1; 6-10. )

WOD

EMOM for 15 Minutes

Cycle the following stations:

A. : Metcon (Weight)

Min 1: Stone 2 Shoulder x 8 alt

B. : Metcon (AMRAP – Reps)

Min 2: 2 Wall Walks (Rx+)

or

8 H-R Push-ups (Rx)

C.: Metcon (Weight)

MIn 3: 8 Goblet Squats

150430 Thursday

IMG_6503

Announcements

Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.
1. Ability to Backsquat bodyweight for 3 repititions
2. Ability to Deadlift 125% of bodyweight
3. Ability to strict shoulder press 45% of bodyweight
4. Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca to get signed up for either classes or the On Ramp Clinic on May 2.
Classes will begin the following Tuesday, May 5th 6:30p to 7:30p. For more information got to:

http://www.crossfitasheville.com/getting-started/olympic-lifting-group/
The Spartan Super is coming!
August 29th, 2015! Sign up for Team CrossFit Asheville are still open.

Info:
http://info.spartan.com/reg-confirmation.php

Sign Up:
http://www.spartan.com/events/?event_id=567/asheville-super

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-8:

Goblet Squat,

Power Clean- TnG,

Box Jump (Step down Rnd 1),

C2B Strict Pull-up.

Strength Development

A1. : Pistols (alternating legs x 40s)

A1. : Russian Box Step-up (x 10/leg)

A2. : Muscle-ups (AMRAP-1)

A2. : Weighted C2B Pull-up (@ 21X1; 4-6)

WOD

Complete 4 Sets of:

A. : Metcon (AMRAP – Reps)

20s AMRAP Power Clean (60-70% of multi-rep Max NTE 155/105lbs )

40s Rest

B. : Metcon (AMRAP – Reps)

20s AMRAP Box Jumps NTE 30/24″

40s Rest

C. : Metcon (Calories)

20s AirDyne-Calories

40s Rest

150429 Wednesday

IMG_6505

Announcements

Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.
1. Ability to Backsquat bodyweight for 3 repititions
2. Ability to Deadlift 125% of bodyweight
3. Ability to strict shoulder press 45% of bodyweight
4. Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca to get signed up for either classes or the On Ramp Clinic on May 2.
Classes will begin the following Tuesday, May 5th 6:30p to 7:30p. For more information got to:

http://www.crossfitasheville.com/getting-started/olympic-lifting-group/
The Spartan Super is coming!
August 29th, 2015! Sign up for Team CrossFit Asheville are still open.

Info:
http://info.spartan.com/reg-confirmation.php

Sign Up:
http://www.spartan.com/events/?event_id=567/asheville-super

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 7 Minutes with

Mobility + 2-8:

Good Morning,

H/R-Push-up–>Dip,

Wall Ball.

Strength Development

Spend 20 Minutes alternating A1/2:

A1. : Deadlift (@ 32X1; 3-5 )

Not TnG. Please note pause on floor b/w each rep.

A2. : Weighted Ring Dip (@ 20X1; 3-5)

A2. : Weighted Dip (@ 20X1; 3-5)

WOD

Ballin’ (Time)

Complete 3 Rounds of:

25 Wall Balls (20/14, 10′)

400m Med Ball Run
Last completed on 140605.

150428 Tuesday

Crossfit workout 102

Announcements

Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.
1. Ability to Backsquat bodyweight for 3 repititions
2. Ability to Deadlift 125% of bodyweight
3. Ability to strict shoulder press 45% of bodyweight
4. Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca to get signed up for either classes or the On Ramp Clinic on May 2.
Classes will begin the following Tuesday, May 5th 6:30p to 7:30p. For more information got to:

http://www.crossfitasheville.com/getting-started/olympic-lifting-group/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Sumo Deadlift,

Axle Front Squat,

Burpee Toes 2 Bar,

Rebounding 15-20s.

Strength/Skill Development

A1. : 1-arm Waiter’s Squat ( @ 20X1; 8-12/arm x 3 Sets)

A2. : Toes-To-Bar (AMRAP-1 x 2 sets. )

WOD

A2. ,: Metcon (3 Rounds for reps)

Complete 3 Sets of:

In 2:30 Complete:

8 Axle Front Squats – Moderately Tough-build per round as able to complete UB.

12 Burpee Toes 2 Bar

AMRAP Double Unders

Rest 2:30
Post DUs completed in each round.

CFA Weight Lifting Club On Ramp

10003899_1484703761800231_7636995582242451957_n

Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.

  1.  Ability to Backsquat bodyweight for 3 repititions
  2.  Ability to Deadlift 125% of bodyweight
  3.  Ability to strict shoulder press 45% of bodyweight
  4.  Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca at hibeccalee@gmail.com  to get signed up for either classes or the On Ramp Clinic on May 2.

More information and class dates here.

150427 Monday

Congratulations to all the participants of the River Ruckus!

Congratulations to all the participants of the River Ruckus!

Announcements

Next Weightlifting On Ramp Clinic is Saturday May 2 at 11:30am-12:30pm!!

Great way to get started in taking CFA Weightlifting Club Classes or simply to learn the technique of the Olympic Lifts!

Pre-Requisite Strength Requirements for attending On Ramp Clinic and/or Private Fast Track.
1. Ability to Backsquat bodyweight for 3 repititions
2. Ability to Deadlift 125% of bodyweight
3. Ability to strict shoulder press 45% of bodyweight
4. Ability to perform 1 strict pull up

If you do not yet meet these requirements and are still interested please email or speak with Becca or Zach.

Please email Becca to get signed up for either classes or the On Ramp Clinic on May 2.
Classes will begin the following Tuesday, May 5th 6:30p to 7:30p. For more information got to:

http://www.crossfitasheville.com/getting-started/olympic-lifting-group/

CrossFit Asheville – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 2-8:

BTN Press,

1-arm OH Carry,

KBS,

C2B Pull-up (Strict Rnd 1)/Ring-Row.

Strength Development

: Clean Complex #4 (Spend 15 Minutes building up in load. )

3 TnG Power clean +2 Front Squats + 1 Sh 2 OH.

WOD

Metcon (Time)

20 KBS -NTE 28/20kg

10 C2B Pull-ups/Ring-Rows

16 KBS

8 C2B Pull-ups/Ring-Rows

12 KBS

6 C2B Pull-ups/Ring-Rows

8 KBS

4 C2B Pull-ups/Ring-Rows

4 KBS

2 C2B Pull-ups/Ring-Rows