Monthly Archives: June 2013

Monday 7.1.13

Men Farmer Carry II

Happy 1st of July!

We have a ton of important announcements:

This Saturday, July 6 at 9:15am is our first CrossFit Kid’s class (ages 4-7). Pre-registration is mandatory and this Saturday’s class will be limited to a class size of 8. Please contact Coach A at andrea@crossfitaskal.com for registration and more info.

NEW On Ramp begins Monday, July 8 at 7pm. Space is limited. Contact us and reserve your spot today.

This week’s schedule:

Monday 7/1- Wednesday 7/3: Normal hours
Thursday 7/4: 10am class
Friday, 7/5: 12pm class
Saturday 7/6: Normal hours
Sunday 7/7: Normal hours

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Strength

Back Squat 5-3-1+

WOD

12 min AMRAP
10 Burpees
25 Double Unders

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Wednesday 6.26.13

Partner Girls

Strength

EMOTM for 10min
2 Front Squats

WOD

EMOTM for 12 min
6 Thrusters
6 Bar over burpees

Tuesday 6.25.13

Nick Focs

Strength

Hang clean 5×2

Pendlay rows 5×5

WOD

12 min AMRAP
6 HSPUs
12 T2B
Sprint

Monday 6.24.13

A huge congrats to Coach Ben & Mayra on their recent engagement!

A huge congrats to Coach Ben & Mayra on their recent engagement!

Strength

Back Squat 3-3-3+

WOD

5 RFT
15 Goblet Squats
20 Walking Lunges w/ KB
30 Twisted V-Ups

Saturday 6.22.13

Team WOD Saturdays!

Team WOD Saturdays!

 

Partner/team WOD!

The more, the merrier- don’t miss out!

Friday 6.21.13

Danny DL

Strength/Skill

OHS 5×5

WOD

Plank City!

 

Wednesday 86.19.13

 

Jocelyn Box Jumps

Skill/Strength

Snatch

WOD

18 min AMRAP
9 Hang Power Cleans
12 Burpees
15 Wall Ball

Tuesday 6.18.13

Perla Smiles

Cleans, cleans and more cleans!

Monday 6.17.13

Gabe Hang Snatch

Strength

Back Squat 5-5-5+

WOD

“Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Saturday 6.15.13

Partner WOD!

20 min AMRAP
5 Burpees
10 KB Swings
15 Slam Balls

 

Each person takes turn doing a round. While one person does work, the other is doing hollow rock. Don’t touch the floor!