Monthly Archives: April 2013

Monday 4.8.13

 

 

Strength

Back squat 5×3

Shoulder Press 5×3

 

WOD

Max effort: 1K row

Saturday 4.6.13

Perla Squats

WOD

“Open Workout 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Friday 4.5.13

Dana

REMINDER:

Our new ON RAMP Course begins THIS Monday, April 8, 2013. This course is perfect for people looking to get into shape, learn about CrossFit and for people interested in becoming a member. For more info please check out our Getting Started page or contact Coach A at andrea@crossfitaskal.com.

WOD

“Jeremy”

21-15-9 reps of:
OHS
Burpees

Thursday 4.4.13

ari front squat

Strength

Deadlift 5×5

Skill

3 RNFT
5-10 pull up negatives
5-10 dips

or

Muscle up progression

WOD

Death by 10m

Wednesday 4.3.13

Dig deep!

Dig deep!

Skill
15 min of handstand practice

WOD

10 rounds for time:
10 Power cleans 95/65
10 Walking lunges with BB on back

Tuesday 4.2.13

Mayra & Ben Squat BW

Strength

5 sets of:
2 power snatch + 2 BTN push press + 2 OHS

WOD

5 rounds for time:
2 Wall Walks
10 Front Squats 95/65
15 Toes to Bar

Monday 4.1.13

Grand Opening

The website is finally up and running! Thank you for your patience. Please explore our site and feel free to give us feedback. Neither Sam or I are code/tech savvy and we appreciate any tips you can give us.

As our first official post, we would like to take the time to thank everyone. It has been an incredible journey so far and we could not have done it with the help and support of our family and friends.

Work outs will be posted the night before, HOWEVER, we advise all of our members NOT to “cherry pick” WODs! We all have weaknesses or our unfavored workouts (*ahem* running) and we are not going to get stronger or better by avoiding them.

Special Announcements:

Our new ON RAMP Course begins next Monday, April 8, 2013. This course is perfect for people looking to get into shape, learn about CrossFit and for people interested in becoming a member. For more info please check out our Getting Started page or contact Coach A at andrea@crossfitaskal.com.

Strength

Back Squat 5×5

Shoulder Press 5×5

WOD

5 Round for time:
10 Burpees
10 Pull Ups
10 Burpees
10 Dips