Monthly Archives: December 2013

Tuesday 12.31.13

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REMINDERS

Holiday Schedule & Important Dates:

Tuesday 12/31 New Years Eve– 7am (instead of 6am) and 2pm only.
Wednesday 1/1 New Years Day- noon only
Thursday 1/2– 6am, 5pm, 6pm and 7pm (instead of 8pm)
Friday 1/3– 7am, noon, 5pm, 6pm and 7pm (instead of 8pm)
Saturday 1/4- CROSSFIT ASKAL’S ONE YEAR ANNIVERSARY WOD & POTLUCK. Feel free to invite family and friends. WOD begins promptly at 10am and is open to everyone (new people please arrive between 9:30-9:50am) and potluck to follow after. Our Holiday Specials are still available and this Saturday is a perfect time to ask questions and sign up. For more info, please see FB invite or contact Coach A at andrea@crossfitaskal.com.

WOD

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up

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Monday 12.30.13

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Strength

Front Squats 3-3-3+

WOD

AMRAP 12 min
KB Snatches (10 per side)
Sprint 200m

Saturday 12.28.13

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Strength

OHS 7×1

WOD

“Nancy”

5RFT
400m Run
15 OHS 95/65

Friday 12.27.13

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Strength

Back Squat, 20 reps

WOD

10-8-6-4-2 reps for time of:
Clean 185/135
Gorilla Push Ups

Thursday 12.26.13

Congrats to Detrick who recently completed our On Ramp Program!

Congrats to Detrick who recently completed our On Ramp Program!

Strength

Sumo Deadlift 5×3

WOD

For time:
30-50 Pull Ups
“Rest” = 10 push ups + 200m sprint

No kipping!

Tuesday 12.24.13

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Holiday Schedule:

12/24 Christmas Eve – 11am only
12/25 Christmas Day – Closed
12/26 – 6am, 5pm, 6pm, 7pm
12/27 – 7am, noon, 6pm, 7pm
12/28 – 10am; No CF Teens

12 Days of Christmas

1 Muscle Up
2 HSPU
3 Box Jumps 30″24″
4 Thrusters 135/95
5 Power Cleans 135/95
6 Push Ups
7 Wall Ball 20/14
8 Jumping Lunges
9 KB Swings 2/1.5 pood
10 Pull Ups
11 Ball Slams
12 Burpees

Monday 12.23.13

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Strength

Front Squat 5-5-5+

WOD

8 min AMRAP
10 Ball Slams
10 Toes to Bar

Friday 12.20.13

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Strength
Back Squats, 20 reps

WOD
5 RNFT
3 Wall Walks
5 TGUs per side
Max top of pull up hold

Thursday 12.19.13

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Strength

Pendlay Row 5×8
RDL 6×6

WOD

2009 Games

AMRAP in 8 minutes
4 HSPU
8 KB Swings 2/1.5 pood
12 GHD Sit Ups

Wednesday 12.18.13

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Strength

OHS 7×3

WOD

AMRAP in 12 minutes
3 Hang Snatch
6 Bar over burpees