Comment

Thursday, December 13th, 2018

Core/Accessory work:

Not for time: 

3 rounds of:

  1. 50’ walking lunge w KB OH (choose your weight)(switch arms after 25’)

  2. 20 KB press in Hollow (https://youtu.be/_LwC07waHa4)

  3. KB Complex: (right arm) 3 KB Snatch + 1 OH Squats + (left arm) 3 KB Snatch + 1 OH Squat (then) + 3 Goblet Squats + 5 AKB Swings



WOD:Livyatan melvillei”

Part A: 

4 min AMRAP:

16 DB Snatches 50/35

1 Rope Climbs 15’/13’


  • rest 4 mins


Part B:

4 min AMRAP:

10/8 Cal Bike

10 Burpees


  • rest 4 mins


Part C:

4 min AMRAP:

20 Wall Balls 20/14

40 DUs 


  • three separate scores

rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

Livyatan.jpg

Comment

Comment

Wednesday, December 12th, 2018

Strength: Bench Press 

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

70% x 5

80% x 3

90% x 1+


“+” means max reps with good solid form, get at least 1


WOD: “Kronosaurus

For Time: 15 min cap

18 Bar MUs

21 Dead Lifts 135/95

30 CTBs

15 Dead Lifts 225/155

42 Pull Ups

9 Dead Lifts 315/205 

rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

Kronosaurus.jpg

Comment

Comment

Tuesday, December 11th, 2018

Strength: Oly Day

EMO2M x 5: Complete Complex every 2 minute, increase weight every interval if possible:


Hang Power Clean + Hang Squat Clean + 2 Jerks (choose Push or Split and do 2 of them)



WOD: “Helicoprion

For Time: 15 min cao

10-9-8-7-6-5-4-3-2-1

HSPUs

Power Snatches 95/65

TTBs


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort


helicoperon.jpg

Comment

Comment

Monday, December 10th, 2018

Strength: Dead Lifts

De-Load week

40 x 7 (2 sets)

50 x 6 (2 sets)

60 x 5 (2 sets)


WOD: “Megaladon”

For Time: 17 min cap

21 Clean and Jerks 95/65

  • 4 rounds of “Cindy”

13 Clean and Jerks 135/95

  • 3 rounds of “Cindy”

8 Clean and Jerks 155/105

  • 2 rounds of “Cindy”

5 Clean and Jerks 185/125

  • 1 rounds of “Cindy”

3 Clean and Jerks 225/145


“Cindy” = 5 Pull Ups + 10 Push Ups + 15 Air Squats


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

megaladon.jpg

Comment

Comment

Friday, December 7th, 2018

WOD: “Matt B”

5 RFT:

5 Burpees

10 Chest-to-Bar Pull-Ups

20 Wall Ball Shots 20/14

30 Push-Ups

400 meter Run


Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Kandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine.


The oldest mention of this workout we can find is from CrossFit Asperitas (Myrtle Beach, SC, USA) via Instagram on April 8, 2016, but we're not sure who originally created the workout. If you know please tell us.


Source: www.instagram.com

Screen Shot 2018-12-02 at 8.20.37 PM.png

Comment

Comment

Thursday, December 6th, 2018

Core/Accessory work:

Not for time: 

3 rounds of:

  1. 50’ walking lunge w DB in front rack (choose your weight)

  2. 30 seconds of each:

    1. Hollow Rocks

    2. Supermans

    3. Plank Hold

    4. Bicycle Kicks

  3. DB Complex: 1 DB Snatch + 2 OH alternating Lunges per leg + 5 DB Push Press (complete complex on each arm)



WOD: “Venerable”

For Time: 18 min cap

25 Cal Row

25 Power Cleans 95/65

20 Cal Row

20 Power Cleans 135/95

15 Cal Row

15 Power Cleans 155/105

10 Cal Row

10 Power Cleans 185/125

5 Cal Row

5 Power Cleans 225/145


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

Venerable.jpg

Comment

Comment

Wednesday, December 5th, 2018

Strength: Bench Press 

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

70% x 5

80% x 3

90% x 1+


“+” means max reps with good solid form, get at least 1


WOD: “Ephemeral”

For Time: 15 min cap

9 Thrusters 95/65

9 Bar MUs

50 DUs

7 Thrusters 135/85

7 Bar MUs

40 DUs

5 Thrusters 155/105

5 Bar MUs

30 DUs

3 Thrusters 185/125

3 Bar MUs

20 DUs


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area


Ephemeral.jpg

Comment

Comment

Tuesday, December 4th, 2018

Strength: Oly Day

EMO2M x 5: Complete Complex every 2 minute, increase weight every interval if possible:


Power Snatch + Hang Power Snatch + OHS



WOD: Part A “Deleterious”

4 min AMRAP:

8 Burpees over the bar

8 Dead Lifts 225/155


  • 4 min rest


Part B:

4 min AMRAP:

13 HSPU

13/9 Cal Bike


  • 4 min rest


Part C:

4 min AMRAP

18 Box Jump Overs 24/20

18 TTBs


  • three separate scores


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort


Deleterious.jpg

Comment

Comment

Monday, December 3rd, 2018

Strength: Dead Lifts

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

65% x 3

75% x 3

85% x 3+


“+” means max reps with good solid form, but try for at least 5


WOD: “Anachronistic”

For Time: 15 min cap

50 Wall Balls 20/14

30 CTBs

15 Snatches 135/90

30 Pull Ups

50 Wall Balls 20/14


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

Anachronistic.jpg

Comment

Comment

Friday, November 30th, 2018

WOD: “Felix The Cat”

6 RFT: 30 min cap

9 Burpees over the Bar

9 Box Jumps 24/20

9 Pull Ups

9 Thrusters 95/65

9 TTBs

  • With a weight vest (20/14lbs)


Recovery Row or bike for 3-5 mins at 50% effort


British Tribute WOD: For all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Between them they defused 100’s of Explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

"Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him."

Comment

Comment

Thursday, November 29th, 2018

Core/Accessory work:

Not for time: 

3 rounds of:

  1. 100’ walking lunge

  2. 30 seconds of each:

  • V-Ups 

  • Mt climbers

  • Bicycle kicks

  • Superman’s

  1. KB Complex: 5 KB Snatch on one arm + 2 OH Lunges per leg + 5 KB Snatch on other arm + 2 OH Lunges per leg



WOD: “Perfunctory” 

For Time:

10-9-8-7-6-5-4-3-2-1

Clean and Jerk

TTBs


Clean and Jerk weight:

Rounds (10, 9, 8): 95/65

Rounds (7, 6, 5): 135/95

Rounds (4, 3, 2, 1): 185/125


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

perfunctory.jpg

Comment

Comment

Wednesday, November 28th, 2018

Strength: Bench Press 

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

65% x 5

75% x 5

85% x 5+


“+” means max reps with good solid form, but try for at least 5


WOD: Part A: “Recusal” 

4 min AMRAP:

30 American KB Swings 53/35

15/11 Cal Bike


  • rest 4 mins


Part B:

4 min AMRAP:

20 CTBs

15/12 Cal Row


  • rest 4 mins


Part C:

4 min AMRAP:

10 Deads 225/155

30 DUs


  • three separate scores


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

Recusal.jpg

Comment

Comment

Tuesday, November 27th, 2018

Strength: Oly Day

EMO2M x 6: Complete Complex every 2 minute, increase weight every interval if possible


  • Power Clean + 2 Front Squats + 1 Push Jerk + 1 Split Jerk


WOD: “Preternatural” 

11 min AMRAP:

9 HSPUs

6 Burpees over the bar

3 Power Snatch 155/100


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

Preternatural.jpg

Comment

Comment

Monday, November 26th, 2018

Strength: Dead Lifts

Must do 3 Warm Up sets of up to 5 reps each (athletes choice of weights)

60% x 5

70% x 5

80% x 5+


“+” means max reps with good solid form, but try for at least 5


WOD: “Ubiquitous” 

3 RFT:

6 Bar MUs

12 Power Cleans 155/105

24 Wall Balls 20/14

48 DUs


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

ubiquitous.jpg

Comment

Comment

Friday, November 23rd, 2018

Don’t miss this EPIC Partner Hero WOD! One class only! Tomorrow at 9am!

WOD: “*******”

40 min AMRAP w Partner

(you will just have to come to find out what it is!!!)

Screen Shot 2018-11-18 at 8.11.44 PM.png

Comment

Comment

Thursday, November 22nd, 2018

Happy Thanksgiving. Have a happy and safe holiday!

We are closed today, but will re-open tomorrow for a special 9am Hero Partner WOD! One Class only!

 Happy Thanksgiving from Crossfit Asperitas

Happy Thanksgiving from Crossfit Asperitas

Comment

Comment

Wednesday, November 21st, 2018

Strength: Bench Press 

3 light warm up sets of 5 reps

Then: 

60%x5

70%x5

80%x5+


+=max reps



WOD: “Multi-Dimensional”

Part A: 0:00 - 10:00

“Grace”

For time:

30 Clean and Jerks 135/95


(no transition period)


Part B: 10:00-22:00

“Jackie”

1000m row

50 Thrusters 45/35

30 Pull Ups



rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

Multidimensional-e1472592973354.jpg

Comment

Comment

Tuesday, November 20th, 2018

Strength: Oly Day

Complete Snatch Complex every 90 seconds for 7 rounds, increase weight as needed: (10 mins and 30 secs total)


3 Position Squat Snatch:


Snatch + Hang Snatch (knee) + High Hang Snatch (mid-thigh to hip)


(Scale: Power Snatches)


WOD: “Pilgrimage of Death”

For Time:

21-15-9

HSPUs

Dead Lifts 225/155

Box Jump Overs 24/20


rest as needed:


Recovery Row for 5 mins at 50% effort

pilgramage.jpg

Comment

Comment

Monday, November 19th, 2018

Strength: Front Squat

Find 1RM in 18 mins


WOD: “Dream Crusher” (new benchmark WOD)

For Time: 

6 Thrusters 135/95

9 Power Snatches 135/95

12 Power Cleans 135/95

15 Pull-Ups

18 American Kettlebell Swings 53/35

21 Handstand Push-Ups

18 American Kettlebell Swings 53/35

15 Pull-Ups

12 Power Cleans 135/95

9 Power Snatch 135/95

6 Thrusters 135/95


rest as needed:


Recovery Work: 500m row and 400m run at 50% pace

dream crusher.jpg

Comment

Comment

Friday, November 16th, 2018

WOD: “Legion 8”

8 Rounds For Time: 40 min cap

8 Thrusters 75/55

8 Chest-to-Bar Pull-Ups

8 Clapping Push-Ups

8 Power Snatches 75/55

8 Knees-to-Elbows

8 Sumo Deadlift High-Pulls 75/55

8 Handstand Push-Ups

8 Toes-to-Bar

  • Cash out: 800 meter Run


"Legion 8" is a Hero WOD commemorating the lives of the 8 men (Terry, Blake, Emerson, Ryan, Coon, Doc, Caleb, Jimmy) - the soldiers of Company B,1st Battalion, 8th Cavalry Regiment, 2nd Brigage Combat Team, 1st Cavalry Division (Bravo Company, 1-8) - who died during Operation Iraqi Freedom in 2007.


"Legion 8" began on July 8, 2012 at Premier CrossFit (Tyler, TX, USA), primarily by a man named Jeff Morris. Jeff shares his own story that led to the birth of Legion 8 - The story of a strong brotherhood, a tight knit group of brave men who trained together, fought together, and who deployed twice together. And then the heartbreaking story of each of the men who died serving in Baghdad during Operation Iraqi Freedom in 2007 and how there’s nothing harder than losing friends and brothers and then having to look in the eyes of those left and say, ‘We have a job to finish here. We have to keep going. We have to see this through.” And they did.


Screen Shot 2018-11-10 at 9.06.03 AM.png

Comment