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08/17/2017

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Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Coaches take your time warm up all movements make sure were ready to go on this one

Scale this one to where you feel like you can get after it

Metcon

Metcon (Time)

CrossFit Games Triple-G Chipper

For time:

100 pull-ups

80 GHD sit-ups

60 single-leg squats, alternating

40-cal. row

20 push presses, 100 / 70-lb. dumbbell

08/16/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

:30 4 way deadbug

400/300 m row

Empty bar snatch complex

5 sg deadlift

5 muscle snatch

5 OHS

5 hang snatch

Weightlifting

Snatch (Find heaviest single w/good form)

Metcon

Metcon (Time)

Triathlon

500m ski erg

50 cal Airdyne

500m row

Sell out effort on this one.

08/15/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

I need everybodys totals from the gym food challenge asap!

Row 1000/800

Then

20 emptybar push press

20 TTB

20 hip extensions

Weightlifting

Push Jerk (10,8,6,4,2 pyramid style 11 min cap)

Metcon

Metcon (Time)

75 bar facing burpees

08/11/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

3x

25 kbs

20 russian twists

2:00 dubs practice

Metcon

Metcon (Time)

25 GHD sit-ups

1 Muscle-up

Farmer carry around building 35/25

20 GHD sit-ups

2 Muscle-ups

Farmer carry around building 35/25

15 GHD sit-ups

3 Muscle-ups

Farmer carry around building 35/25

10 GHD sit-ups

4 Muscle-ups

Farmer carry around building 35/25

5 GHD sit-ups

5 Muscle-ups

08/10/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (AMRAP – Reps)

3 min amrap

21/15 Row

21 burpee bar hop

Max thrusters 65/45

(3min rest)

3 min amrap

18/12 Row

18 Burpees bar hop

Max thrusters 75/55

(3min rest)

3 min amrap

15/10 Row

15 Burpees bar hop

Max thrusters 95/65

(3min rest)

3 min amrap

12/8 Row

12 Burpees bar hop

Max thrusters 115/80

08/09/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

Hips and shoulders

6 amrap

30 Jumping Jacks

20 mtn climbers

10 goblet squats

:10 goblet hold

20 kbs

30 hollow rocks

Metcon

Metcon (No Measure)

12 min emom (strength)

8-10 sumo dl/ advanced go heavy 5

8-10 ring row

:30-:45 pillar

Metcon (AMRAP – Rounds and Reps)

Death by Pull ups

First min 1

Second min 2

And so on…

Score each compleded round and then reps