Monthly Archives: February 2014

Tuesday 2.18.14

Class

WOD

For time:
50 Wall Balls 20/14
40 Sit Ups
30 Box Jumps
20 Burpees
10 Strict Pull Ups
20 Burpees
30 Box Jumps
40 Sit Ups
50 Wall Balls

Monday 2.17.13

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Strength

Back Squat 5-5-5+
Push Press 5×3

WOD

4RFT
10 Slam Ball
200m Run
10 Ring Dips

Saturday 2.15.14

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Skill Work

3 rounds:
1 Wall Walk (bonus: shoulder touches)
12 Alternating Pistols (as little assistance as possible)

WOD

5RFT
200m Run
10 Burpee Pull Ups

Friday 2.14.14

Gaby KB Swing

Strength

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

WOD

7RFT
3 Power Snatches 135/95
6 OHS
9 Toes to Bar

Thursday 2.13.14

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Strength

RDL 6×6

Pendlay Row 7×4

WOD

For time:

50 Double Unders
10 HSPU
40 Double Unders
10 HSPU
30 Double Unders
10 HSPU
20 Double Unders
10 HSPU
10 Double Unders
10 HSPU

Wednesday 2.12.14

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Strength/Skill

E2MOTM for 20 minutes…

1 Power Clean
1 Hang Clean
1 Push Jerk

Tuesday 2.11.14

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WOD

For time:
100 Wall Balls 20/14
80 KB Swings 2/1.5 pood
60 Burpees
40 Box Jumps 30″/24″
20 Cleans* 225/185

* Cleans must be caught in squat position.

Monday 2.10.14

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Strength

Front Squat 5×5

WOD

“Fran”

21-15-9 reps for time of:
Thrusters 95/65
Pull Ups

Saturday 2.8.14

Anniversary

Bring A Buddy Day!

Bring your family and friends for a free, fun, team workout! Haven’t worked out in awhile? No sweat. The workout is suitable for ALL fitness levels. Hope to see you all there!

Please arrive on time. For visitors, please enroll here.

Friday 2.7.14

battleground banner

As many of you know, CrossFit Askal is teaming up with Train 4 Autism and CrossFit Unexpected in April to raise Autism awareness and funds. Please ‘like’  “Battleground South Bay’s” on Facebook, visit our website and donate for a great cause.

To our members that wish to compete, registration is now open. Please do so immediately. Space will fill up.

Also, a REMINDER, that Bring a Buddy Day is tomorrow, Saturday, February 8 at 9:45am. Feel free to invite family & friends for a FREE, fun, all levels workout… even if they have no fitness experience! Jump ahead and enroll in the class ahead of time.

 

Strength

Back Squat, 20 reps
or
Back Squat 5×5 @ 33X1

WOD

Complete 5 rounds of:
5-7 Pull Ups
:30-1:00 L-Sit
Prowler Sprint