Monthly Archives: June 2013
Monday 6.10.13
SPECIAL ANNOUNCEMENTS
NEW On Ramp begins THIS Wednesday, June 12 at 7pm. We still have some spots available. Please contact us today for registration and more info.
ATTENTION PARENTS – We are trying to put together Kids classes. Classes will be 30-45 minutes long. Please comment or email Coach Andrea at andrea@crossfitaskal.com child(ren)’s age and days and times of the week available. The sooner we hear from you, the sooner the program will be up and running.
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Skill
3-5 RNFT:
5-10 Strict Pull ups
5-10 Ring Dips
WOD
5RFT
10 Back Squats (~50-60% or 1RM)
Run
Saturday 6.7.13
Partner WOD!
AMRAP in 6 minutes
Rest 2 minutes
AMRAP in 8 minutes
Rest 2 minutes
For time, complete the entire workout:
Run
50 Twisted V-Ups
50 KB Swings 2/1.5 pood
50 Squats
50 Ground to OH 135/95
50 Burpee Jump Touches
The Rules:
– Everything is done in order.
– Each round (AMRAP) starts at the beginning. Meaning- you will NOT start from where you left off prior round.
– One partner does work at a time. Meanwhile other partner is holding their “baby” (50# ball).
– Complete run is performed by each partner however however you may split the reps for the rest of the workout however you like.
– Don’t drop your baby or let it touch the floor! Burpee penalties will be added at the end!
– Communicate with your partner. Be a good buddy and make sure their form is good. Cheer them on.
– Have FUN!
Tuesday 6.4.13
“I’ve had many people reach out to me and say, ‘I really appreciate what you’re doing, because my daughters watch you, and my daughters look like you, and they see you as a role model.’ I know when I was a little girl growing up in gymnastics, I definitely keyed on Betty Okino or Dominique Dawes, or the person who represented me. So if I can be that for someone then that’s phenomenal, I’d love to do that.”
– Elisabeth Akinwale
Strength/Skill
Cleans
WOD
For time:
15-12-9-6-3 reps of
Cleans 135/95
Pull ups