CROSSFIT AL ASAD

Skill Warm up

WOD

Three rounds of:

500m Row
21 Burpees
400m Run

Post time to comments.

Skill Warm up

WOD

Three rounds of:

21 L-Pull ups
3 15ft Rope Climbs

Post time to comments.

Skill Warm up

WOD - "Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Rest Day

Skill Warm up

WOD - "J.T."

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Skill Warm up

WOD

Back Squats
1-1-1-1-1-1-1

Post loads to comments.

Get them elbows up!

Skill Warm up

WOD - "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Athletes from the 10th Mountain Division & The Berminator

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Rest Day

Post-Fight Gone Bad

Skill Warm up

WOD

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Skill Warm up

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Rest Day

C-17 Globemaster III

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD

Complete as many rounds as possible in 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD - "Lynne"

Five rounds of max reps of:
Body weight bench press
Pull ups

Post reps for both exercises to comments.

Class @ 0600 & 1730 @ the CF Al Asad Gym/10301C

Active Stretch

Skill Warm up

WOD - "DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.