Workout of the Day

04/06/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 12 Hang Cleans 18 Push-ups 200 m Run Weightlifting Power Clean (1 RM) Metcon Test Week 5 (Time) 3 Rounds 10 Power Snatches 105/75 12 Air Bike… Read more »

04/04/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 500 m Row 20 Barbell Push Press Weightlifting Split Jerk (1 RM) Metcon Test Week 3 (AMRAP – Rounds and Reps) 20 min AMRAP 50 Double Unders… Read more »

04/05/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 10 Goblet Squats 10 Strict Pull-ups 15/10 Cal Row Weightlifting Front Squat (3 RM) Metcon Test Week 4 (Time) 20 Toe to Bar 20 Shoulder to Overhead… Read more »

04/03/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 15 KB Swings 15/10 Air Bike Cals Weightlifting Snatch (1 RM) Metcon Test Week 2 (Time) 40 Burpee Box Jump Overs 24/20 40 Single Arm DB Clean… Read more »

04/02/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 400 m 20 Box Step-ups Weightlifting Deadlift (5 RM) Metcon Test week 1 (Time) Run 1k Row 1k Bike 3k Row 1k Run 1k Cool Down… Read more »

03/31/2018

CrossFit Asteria – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner 3 rounds 50 kb swings (53/35)S:70/53 30 Pushups (partner holds plank) 50 goblet squats (53/35)S:70/53 30 pullups (partner hangs from bar) 50 cal row

03/30/2018

CrossFit Asteria – CrossFit View Public Whiteboard Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was… Read more »

03/29/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Burpees 20 Jump Touch 10 Russian Twist 20 Walking Lunges Metcon Metcon (Time) 4 Rounds 50 Double Unders 25 GHD Sit-ups 15 Hip Extensions 15 Pistols… Read more »

03/28/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Goblet Squats 5 Wall Walks Row 250 m Weightlifting Front Squat (3×3 @ 80% of heavy triple) First build to a heavy triple Metcon Coe (Time)… Read more »

03/27/2018

CrossFit Asteria – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Air Bike Calories 15 Banded Good Mornings 10 Box Step-ups 15 Sit-ups Metcon Metcon (Time) 3 Rounds 500 m Row 12 Deadlifts (Bodyweight) 21 Box Jumps… Read more »