Blog Archives

Get ready for some changes!

Ana, age 44, lifting 110lbs for the first time.

Ana, age 44, lifting 110lbs for the first time.

Dear A-Team:

We are dedicated to providing you all with the best possible service we can and we strive for nothing less. We are constantly seeking ways to improve our services, facility and most importantly our community.

One area we are seeking to revamp is our website. While our page goes through a major makeover, we will no longer be posting the workouts on this blog. Instead, we will be posting on a private Facebook forum. If you have not joined the forum yet, please let one of the coaches know and we will gladly add you.

However, you will gradually see more content being published on this site.  We encouraged everyone to contribute in some way… whether it be commenting on a post or  submitting an article, photo or video. Or maybe you simply have an idea or suggestion on what you would like to see. WE WANT TO HEAR FROM YOU!

If there is anyway we can improve or any suggestions you may have, please feel free to contact us at info@crossfitaskal.com or give us a call!

Get ready for TONS of exciting stuff  yet to come!

 

CrossFit Askal

 

 

Monday 4.7.14

IMG_9415

Strength

Pause Back Squat 5-5-5

5x: 2 BTN Press + 1 Snatch Balance

WOD

For time:

10 Double Unders
60 Wall Ball 20/14
20 Double Unders
40 Wall Ball
30 Double Unders
20 Wall Ball
40 Double Unders

Saturday 4.5.14

IMG_8743

Strength

Find 1RM OHS

WOD

5RFT
3 Power Snatches 95/65
6 OHS
Run 200m

Friday 4.4.14

IMG_8737

Strength

Find 1RM Front Squat

WOD

For time:
Run 1 mile

Thursday 4.3.14

IMG_8668

A. Max effort 1 minute row for cal

B. EMOTM for 7 min… 3 Deadlifts

C. Max effort 1 minute slam balls

D. Cash Out Surprise

Wednesday 4.2.14

Mayra Set Up

Strength/Skill

5 Sets of 3: Clean DL+High Pull
Hang Clean 5×2

WOD

For time:
21 Clusters
15 OH Lunges
9 Ropes Ascents

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

 

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