Workout of the Day

05/14/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m Row 50 Goblet Squats 500 m Row Weightlifting Snatch (1 rep every :30 for 6 min @ 75-80%) Metcon Metcon (Time) 3 Rounds 10 Hang Power Snatch… Read more »

05/11/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Box Step-ups 15 Push-ups 10 Air Squats 15 Sit-ups Metcon Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army… Read more »

05/10/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 m Run 10 V-ups 10 DB Push Press 10 Goblet Squats Gymnastics Knees To Elbow (6×12) Metcon Metcon (Time) 500m Row 40 Front Rack Lunges 75/55… Read more »

05/09/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 10 Burpees 5 Wall Squats 10 Walking Lunges 5 Strict Pull-ups Weightlifting Squat Clean (1 rep every :45 for 9 min @70-80%) Metcon Metcon (Time) 5 Rounds… Read more »

05/08/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m Run Then 3 Rounds 10 Ring Rows 12 Air Squats 14 Sit-ups Gymnastics Metcon (Time) 15×6 Unbroken Push-ups Metcon Metcon (Time) 3 Rounds 5 Bar Muscle-ups 5… Read more »

05/07/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Air Bike Cal 10 Goblet Squats 10 Banded Good Mornings Weightlifting Deadlift (4×4 @ 75-85%) Metcon Metcon (Time) For time, fast, and heavy: 21 DB Thrusters… Read more »

05/04/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 150 m 10 Hang Power Cleans 30 Double Unders Weightlifting Front Squat (6×2 @ 85%) Metcon Metcon (Time) 3 Rounds 10 Medball Cleans20/14 15 Toe To… Read more »

05/03/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1000 m Bike 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 »

05/02/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 m 40 Empty Bar Thrusters Row 500 m Weightlifting Back Squat (5×2 @ 90% +) Metcon Metcon (Time) 21-15-9 Pull-ups Bike for Calories GHD Sit-ups Squat Snatch… Read more »