Monthly Archives: March 2014

Tuesday 4.1.14

Jennie Pull Up

Strength/Skill

5 Sets of:
2 Push Press + 1 Split Jerk

WOD

7RFT
7 Hang Cleans 135/95
7 Burpee Box Jumps

 

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Monday 3.31.14

Kristen WB

Strength

Back Squat 5-3-1+

WOD

5RFT
60ft OH Walking Lunge 45/25
400m Run

Friday 3.28.14 & Saturday 3.29.14

Friday 3.28.14

Strength/Skill

5 sets of:
2 snatch grip hang high pulls + 1 hang snatch

WOD

20min AMRAP
12 Med Ball Cleans
200m Farmer’s Carry
20 Wall Ball
200m Sprint

 

Saturday 3.29.14

Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Burpees

Thursday 3.27.14

IMG_8572

Strength

Deadlift 3-3-3+

RDL 5×8

WOD

3-5RNFT
Broad Jump, 60 feet
15-20 KB Swings
10-30 Twisted V-Ups
10-20 Alternating Pistols

Wednesday 3.26.14

IMG_8514

Strength/Skill

5 Sets of: 1 Split Jerk + 3 Press
5 Sets of: 2 High Pulls + 1 Clean

WOD

Open Workout 12.1
AMRAP in 7 min….
BURPEES!

Tuesday 3.25.14

Ralph DU

 

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Monday 3.24.14

IMG_8810

Strength

Squat 3-3-3+

WOD

For time:
21 Clusters 135/95
15 OH Lunges (same barbell)
9 Rope Ascents

Saturday 3.22.14

Ana FS BW

WOD

Open Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Friday 3.21.14

IMG_8773

We are about a month away from Battleground South Bay and so far the A Team has raised $412 and as a whole, along with fellow CrossFit boxes, we’ve raised $1,606!!! Please continue spreading the word and help raise more funds. We are still in need of more volunteers. If you or someone you know is interested in volunteering, please contact Andrea Nunag at andrea@crossfitaskal.com. Thank you!

Strength

Thruster 5×2

WOD

“Karen”

For time:
150 Wall Balls 20/14
* 5-10 Strict pull ups every “rest”

Thursday 3.20.14

IMG_8669

Strength

Deadlift 5-5-5+
* Don’t forget to adjust your training max!

WOD

5RNFT
1-3 Handstand Push Up Negatives
30 sec – 60 sec L-Sit Hold
Prowler Push