Monthly Archives: February 2014

Saturday 3.1.14

Ralphy working on his handstand walk.

Ralphy working on his handstand walk.

New On Ramp begins THIS Monday, March 3 at 7pm. There is still space available. Space is limited . Contact us at 424-271-2924 or info@crossfitaskal.com and reserve your spot TODAY.

For those of you joining us for our FREE workout tomorrow, please sign up here.

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Friday 2.28.14

Mayra & Miguel Push Ups

Strength

Back Squat, 20 reps

or 5×3 Pause Back Squats

WOD

7min AMRAP
7 KB Swings 2/1.5 pood
7 Burpees

Thursday 2.27.14

IMG_8522

REMINDERS

Bring a Buddy Day is this Saturday, March 1st. It is absolutely free and for all fitness levels. To pre-register please visit here.

Also our next On Ramp is this Monday, March 3rd. For more info and to register, contact us at 424-271-2924 or info@crossfitaskal.com

Strength

Deadlift 3-3-3+

Good Morning 4×10

WOD

3-5 RNFT
5-10 False grip ring rows
20 Alternating Pistols
30 Twisted V-Ups

Wednesday 2.26.14

IMG_8527

WOD

4 x 4 min AMRAP of
10 Hand release push ups
10 2-for-1 wall ball shots

Rest 1 min between AMRAPS

Compare to 5.1.13

Tuesday 2.25.14

Debbie Prowler

Strength/Skill

5 sets of:

3 Clean DL
3 Power Cleans
3 Front Squats
3 Cleans

WOD

For time:

9-7-5-3-1 reps of:
Bar Muscle Ups
Cleans

Compare to 8.23.13

Monday 2.24.14

Miguel recently found his 1RM Deadlift PR at 315lbs!

Miguel recently found his 1RM Deadlift PR at 315lbs!

Strength

Back Squat 3-3-3+

WOD

5RNFT 
Max consecutive double unders*
5 Hang Power Snatches 
30 sec. hollow rock or hollow hold

* For people who are still working on achieving their double unders, set a goal amount for each round.

Saturday 2.22.14

IMG_8454

Strength/Skill

Find 1RM Clean & Jerk

WOD

4RFT
30 Squats
20ft Handstand Walk
200m Run

Friday 2.21.14

IMG_8350

Strength

Back Squat, 20 reps
or 5×3 Pause Back Squats

WOD

“Helen”

3RFT
400m Run
21 KB Swings 1.5/1 pood
12 Pull Ups

Thursday 2.20.14

IMG_8385

Strength

Deadlift 5-5-5+
* Today marks the second cycle for most of you…. remember to add 5-10# to your training max!

WOD

Complete 3-5 rounds of:
20 Hollow Rock
20 Superman Rock
5-10 Push Ups*
Prowler Sprint

Wednesday 2.19.14

IMG_8336

Strength/Skill

E2MOM for 20 min…
1 Power Snatch
1 OHS
1 Hang Snatch