Workout of the Day

04/18/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 15 Box Jump Overs 15 Pull-ups Weightlifting Back Squat (5×2 @ 90% +) Metcon Metcon (Time) 2 Rounds 80 Air Squats 2 Rope Climbs 40 Box Jump… Read more »

04/17/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m Run Then 3 Rounds 20 Jump Touch 15 KB Swings 10 Wall Squats Metcon Metcon (Time) 5 Rounds 20/15 Air Bike Calories 30 Double Unders 10 DB… Read more »

04/16/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :30 HS Hold 250 m Row 10 Ring Dips Weightlifting Clean and Jerk (5×5) Touch and Go Power clean to push jerk Metcon Metcon (Time) 20-16-12-8-4 Power… Read more »

04/14/2018

CrossFit Asteria – CrossFit View Public Whiteboard Metcon Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April… Read more »

04/13/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 m Row 40 Empty Bar OH Squats 500 m Row Weightlifting Power Snatch (5×5 Touch and Go) Metcon Metcon (Time) 4 Rounds 15 Thrusters 95/65 3 Rope Climbs… Read more »

04/12/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 mile Run Metcon Metcon (Time) 50-40-30-20-10 Wallballs 20/14 Calorie Row GHD Sit-ups Cool Down Warm-up (No Measure) Pick One: Walk, Bike, or Row 1 min Pigeon Stretch per… Read more »

04/11/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 10 Air Bike Calories 10 Hang Squat Snatch Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (Time) 3 Rounds 1k Bike 15 Toe to Bar 15 KB… Read more »

04/09/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :60 Squat Hold Run 200 m 10 Strict Pull-ups Weightlifting Deadlift (4×4 @ 70-80%) Metcon Metcon (Time) 4 Rounds 18 Air Bike Cal Run 400 m Rest… Read more »

04/10/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 250 m Row 10 Goblet Squats 10 KB Swings 10 Ring Rows Metcon Metcon (Time) 3 Rounds 15 Lateral Bar Burpees 15 Front Squats 135/95 15 Push… Read more »

04/07/2018

CrossFit Asteria – CrossFit View Public Whiteboard Metcon Metcon (Time) With a Partner 3 Rounds 49 Push Press 95/65 49 Overhead Squats 95/65 49 Walking Lunges w/ Barbell 95/65 49 Box Jumps 24/20 1000 m Row or 800 m Run… Read more »