Blog Archives

Wednesday 3.26.14

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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

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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

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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

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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

Wednesday 3.19.14

Mayra Snatch BW

Strength/Skill

EMOTM for 10 minutes…
1 Clean + 1 Front Squat

WOD

5RFT
Run 200m
12 Burpees (touch 6″ target overhead)

Monday 3.17.14

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Today (this week) we start a new strength cycle. If you have been consistently squatting and deadlifting the past cycle, then remember to adjust your training max (add 5 pounds to your previous training max). This is the number you will be basing your percentages off for the next cycle (4 weeks).

Strength

Back Squat 5-5-5+

WOD

Tabata Hollow Rock/Hold
Rest 1 minute
Tabata Slam Ball
Rest 1 minute
Tabata Reverse Plank
Rest 1 minute
Tabata Jumping Lunges

Saturday 3.15.14

Happy Birthday Josh!

Happy Birthday Josh!

WOD

OpenWorkout 14.3

Complete as many reps as possible in 8 minutes of:
10 Deadlifts 135/95
15 Box Jumps 24″/20″
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps

Friday 3.14.14

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LADIES: On Sunday April 13, Waxman’s Gym is conducting a women’s-only weightlifting seminar. It’s designed to help you learn and improve your technique in the Olympic lifts and related barbell lifts in a non-competitive environment. Coach A as well as a few of our girls have attended this seminar before and it has helped increase our knowledge and understanding of lifts as well improve our technique. It’s a great seminar and highly recommended. Spots are limited. Learn more/register: http://waxmansgym.com/womensonly

Strength

EMOTM for 10 min…

2 Front Squats at 70-85%

WOD

5 rounds
Sprint 400m
Rest 60 seconds