Monthly Archives: September 2013

Friday 9.6.13

Circle

WOD

3 x 8:00 AMRAPs

25 Double Unders
10 Toes to Bar
5 HSPU

* Rest 2 minutes between AMRAPs

Thursday 9.5.13

Wall Ball

Strength

Deadlift 5-3-1+

WOD

AMRAP 18 min
Run 400m
10 Front Squats 135/95

Wednesday 9.4.13

 

Starting line

Strength/WOD

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

 

Tuesday 9.3.13

Gaby and Mayra

Srength/Skill

Snatch grip row 5×5
Snatch grip RDL + High Pull 5×5
Hang Power Snatch 5×3

WOD

7 min AMRAP
7 KB Snatches (per side)
7 Burpees

Monday 9.2.13

Perla enjoying some grub with friends Tracy & Sergio

Perla enjoying some grub with friends Tracy & Sergio

Remember there is only one class today at 9am!

New On Ramp begins next Monday, September 9! Be sure to share with your family and friends. They can either contact us at info@crossfitaskal.com or sign up here.

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Strength

Back Squat

5-3-1+

WOD

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats