Monthly Archives: April 2013
Wednesday 5.1.13
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
Tuesday 4.30.13
WOD
8-10 rounds of:
5 Pendlay rows
5 Hang power cleans
5 Front Squats
5 Shoulder to OH
Monday 4.29.13
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
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
Strength
Front Squat
5×2
WOD
15-12-9-6-3 reps of:
Burpees
* 5-10 pulls after each round
Wednesday 4.24.13
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
Monday 4.22.13
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
crossfitaskal 