Friday 6.14.13

Skill

Handstand Practice

WOD

For time:
Run
10 Burpee Pull Ups
20 Clusters 95/65
10 Burpee Pull Ups
Run

Thursday 6.13.13

Meet the new On Ramp Crew!

WOD

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Wednesday 6.12.13

Happy Birthday Ralphy!

Strength

Find 1RM Snatch

WOD

2009 Games Event 5
3RFT
30 Wall Ball 20/14
30 (Squat) Snatch 75/45

Tuesday 6.11.13

Everyone welcome JR visiting from Shenandoah CrossFit!

Strength

Pendlay Rows 5×5

WOD

2009 CrossFit Event 7
8 min AMRAP
4 HSPUs
8 KB Swings 2/1.5 pood
12 GHD Sit ups

Monday 6.10.13

The A Team survived another fun and challenging partner WOD!

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!

Friday 6.7.13

Strength

Weighted Pull Ups 7×1

WOD

5 RFT
5 Dips
10 Push Press
20 Pistols (alternating)

Thursday 6.6.13

Strength

Deadlift 5-3-1
Good Mornings 3×10

WOD

For time:
50 Med ball C&J 50/30#

* Every minute do 5 burpees

Wednesday 6.5.13

Strength

Push Jerk 5×3

WOD

AMRAP in 15 minutes:
1 Wall walk
10 Toes to bar
15 Box jumps

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