Blog Search

Turkey Burn

By: 0

Crossfit Ascension - CrossFit12 Days of Thankfulness (Time)Workout of the Day 12 Days of Thankfulness 1 250 Meter Row 2 Muscle-Ups 3 Dumbbell Thrusters (55/35 lbs) 4 Burpee Box Jumps (24″/20″) 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 Single-Arm DB or KB Snatches (4 each…

11152017

By: 0

Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)(5 mins) Distracted Wheelbarrow Drill (10 mins) Partner Banded Exercises w. Gymnastic Prep Partner A) 2 Pike Around the World (one rotation in each direction) Partner B) Banded Lat Pull Downs 2 rounds each Partner A) 5-10 Strict Hanging Leg Raises Partner B) Banded Tricep…

11/13/2017

By: 0

Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)Brief- Wod Warmup — 5-10min With a 10/15lb Plate, 10-20 reps of each: Plate jump warm up Then, 5-10 reps of each: Plate core warm upWarm-up (No Measure)Hip Mobility/Stability Work partner up or start at different stations 1min Wall Facing Hip Flexor each Side —…

11/09/2017

By: 0

Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure)Dont foget to purchase your hoodie by friday 👍🏻 3x 30 dubs 3 push up+ reverse wall climb :20 hollow holdWeightliftingBench Press (Find heavy 3, then RM-20%)MetconMetcon (Time)3sets 10 skull crushers 10 Barbell curls 3 sets MR Tri kickdowns MR hammer curl

11/08/2017

By: 0

Crossfit Ascension - CrossFitWarm-upWarm-up (No Measure) Supplement order is in! Dont foget to purchase your hoodie by friday 👍🏻 Coaches choiceGymnasticsMetcon (Time)In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs 10 Overhead Squats 115/75 or 95/65 Each person starts on a different station,…