Max 1km Row/ 800m Run Rest 3min Max Set Front Squat @ (115/75lbs) Rest 3min Max 500m Row/ 400m Run Rest 2min Max Set Front Squat @ (115/75lbs) Rest 2min Max 250m Row/ 200m Run Rest 1min Max Set Front Squat @ (115/75lbs) * Without putting BB down. (Some may…
15min To Find a Heavy Turkish Getup (Must do on both arms) Then 21-15-9 KB Swing (24/16kg) KB SDHP 400m Run
Part 1: Weighted Dip 5-5-5-5-5 5 x Max Hold L-Sit Between Dip Sets Part 2: AMRAP in 7 Minutes Push Ups Sit Ups * Perform as many reps at one time in any order
3.26.16 Saturday Free CrossFit Class
Partner Cindy AMRAP in 20 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats 1 partner works while the other rests. Come try our Saturday Free CrossFit Class!
3.25.16 WOD 16.4
21-18-15-12-9-6-3 Thruster, 95/65 lbs Bar Facing Burpee
3.24.16 Heavy Lifting Day
Heavy lifting day! 0-5min Perform 3 x 1 Deadlift 5-10min Perform 3 x 1 Snatch 10-15min Perform AMRAP 10 Deadlift (135/95lbs) 5 Snatch score = 3 Heaviest Deadlift lifts + 3 Heaviest Snatch lifts + Couplet reps.
CrossFit Ashland Provides Paleo Diet Support and Education
Why Nutrition? CrossFit Ashland has teamed up with Whole9, specialists in the field of nutrition and a respected authority in the health and fitness community, to provide our members with a comprehensive nutritional program designed to make you the healthiest you’ve ever been. Why are we focusing so much on…
WOD 3.22.16 New CrossFit Ashland Site is Up!
25-1 KB Swing (24/16kg) 1 – 25 Back Squat (115/75lbs)
HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT ASHLAND
Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Ashland initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways…