Workout of the Day

05/26/2018

CrossFit Asteria – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy,… Read more »

05/25/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m Row Then 3 Rounds 10 Sit-ups 10 Air Squats 10 Push-ups Weightlifting Push Press (2-2-2-2-2 Build weight over sets) Metcon Metcon (AMRAP – Reps) 3 Rounds 1… Read more »

05/24/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Air Bike Calories 5 Strict Pull-ups 10 Goblet Squats 5 V-ups Metcon Metcon (Time) 400m Run 15 Clean and Jerks (165/110) 400m Run 30 Burpee to… Read more »

05/23/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m Row 30 Light Good Mornings 500 m Row Weightlifting Back Squat (Find 1 RM) Metcon Metcon (Time) 4 Rounds 100’ Farmers Carry 70/53 5 Squat Cleans 155/105… Read more »

05/22/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m Run Kinetic Stretching (No Measure) High Knees Butt Kicks Toy Soldier Close and Open the Gate Side Shuffle Karaoke Bear Crawl Crab Walk Inch Worm Spider-man Metcon… Read more »

05/21/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 15 DB Push Press 20 Air Bike Calories 10 Toe to Bar Weightlifting Squat Clean (1-1-1-1-1-1-1 Build to 1 RM) Metcon Metcon (Time) 50 Single Arm DB… Read more »

05/18/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m Row Then 2 Rounds 10 Box Step-ups 10 Ring Rows 10 DB Push Press Metcon Metcon (Time) 2 Rounds 100 Double Unders 25 Overhead Squats 135/95 25… Read more »

05/17/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m Run Then 3 Rounds 5 Ring Rows 10 Walking Lunges 5 Banded Pull Aparts 10 Banded Good Mornings Gymnastics Metcon (No Measure) 10 min AMRAP Every 2… Read more »

05/16/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :30 HS Hold 250 m Row 15 Barbell Push Press Weightlifting Back Squat (5×2 @ 90%) Metcon Metcon (Time) 9 Power Cleans 135/95 9 Front Squats 9… Read more »

05/15/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 m Run 10 Ring Rows 10 Air Squats 10 Sit-ups Metcon Metcon (AMRAP – Rounds and Reps) 0-10min: 4 Rounds 200m Run 200m Row 10-20min: 25-15-5… Read more »