Blog Archives

Friday 2.21.14

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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

Saturday 12.28.13

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Strength

OHS 7×1

WOD

“Nancy”

5RFT
400m Run
15 OHS 95/65

Monday 12.2.13

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STRENGTH

Front Squat 3-3-3+

WOD

“Elizabeth”
21-15-9 reps for time of:
Cleans 135/95
Ring dips

Thursday 11.28.13

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WOD

“YOLANDA”
Rx(95/75)

BUY IN: 100 DU

24 MIN AMRAP – for the 24 hours Haiyan devastated Visayas
11 BURPEES – NOVEMBER
7 FLOOR TO OVERHEAD – The Day Yolanda Made Landfall
13 BACK SQUATS – 2013

CASH OUT: 100 DU

Saturday 11.23.13

3, 2, 1.... GO!

3, 2, 1…. GO!

WOD

“Murph”

For time:
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

*May work in partners

Tuesday 11.5.13

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STRENGTH/SKILL

Snatch Balance 5×3

Muscle Snatch 5×5

WOD

“Karen”

For time:
150 Wall Ball Shots 20/14

Saturday 11.2.13

Superheroes of CrossFit Askal!

Superheroes of CrossFit Askal!

WOD

“Kelly”

5RFT
Run 400m
30 Box Jumps 24″
30 Wall Balls 20/14

 

* May work in partners

Monday 10.28.13

2013 Spooktacular WOD

2013 Spooktacular WOD

Strength

Back Squat 5-3-1+

WOD

“Helen”

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