Monthly Archives: April 2013

Wednesday 5.1.13

Howie Burpee

Strength

15 min to find 1RM Clean

WOD

4 min AMRAP

10 Hand release push ups
10 2-for-1 wall ball shots

Rest 1 min

4 min AMRAP

10 Hand release push ups
10 2-for-1 wall ball shots

Rest 1 min

4 min AMRAP

10 Hand release push ups
10 2-for-1 wall ball shots

Rest 1 min

4 min AMRAP

10 Hand release push ups
10 2-for-1 wall ball shots

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Tuesday 4.30.13

Max Thruster

WOD

8-10 rounds of:

5 Pendlay rows
5 Hang power cleans
5 Front Squats
5 Shoulder to OH

Monday 4.29.13

Dana FS

 

Strength

Back Squat 5-5-5+

Shoulder Press 5-5-5+

 

WOD

10 min AMRAP

1 wall walk
10 twisted v-ups (each side)
20 jumping lunges

Saturday 4.27.13

Nick med ball clean

WOD

AMRAP in 4 minutes:

400m Run
10 Burpee box jumps
20 Toes to bar
30 Shoulder to overhead
40 KB Swings
50 Double Unders

Rest 3 minutes

AMRAP in 6 minutes:

400m Run
10 Burpee box jumps
20 Toes to bar
30 Shoulder to overhead
40 KB Swings
50 Double Unders

Rest 3 minutes

Complete:

400m Run
10 Burpee box jumps
20 Toes to bar
30 Shoulder to overhead
40 KB Swings
50 Double Unders

Friday 4.26.13

Ariella Snatch

Strength

Front Squat
5×2

 

WOD

15-12-9-6-3 reps of:

Burpees

* 5-10 pulls after each round

Thursday 4.25.13

Ben triple extension

Strength

Clean DL 7×2

WOD

5 Rounds for time:

400m Run
10 Thrusters 95/65

Wednesday 4.24.13

Med ball clean

CONGRATS to everyone who recently completed the On Ramp Program!

NEW ON RAMP begins this Monday, April 29. Don’t miss out on this great opportunity! Contact us and reserve your spot today.

NEW Teens Program begins Thursday, May 2. Teen classes will be held on Tuesdays and Thursdays at 7pm and Saturdays at 11am. Classes are 45 minutes long and great for any fitness level. For pricing and more info, contact Coach Andrea at andrea@crossfitaskal.com.

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Cash In

3-5 Rounds

10 Twisted V-Ups (each side)
10 Supermans

WOD

3- 5 min AMRAP

10 Ring push ups
15 Box jumps
20 KB Swings

*Rest 1 minute in between rounds

Tuesday 4.23.13

Mayra smiles

WOD

4 Rounds for time:

10 C&J
20 Squats
200m Sprint

Monday 4.22.13

toes to bar

WOD

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Saturday 4.20.13

howie snatch

WOD

EMOTM for 30 min

Even: 1 Strict HSPU & 3 Kipping HSPU

ODD: 3 Power Cleans