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Welcome to Reebok CrossFit Asphodel

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • 05-03-2015

        CrossFit Asphodel Mobility and Warmup Strength A) Every 2 minutes for 14 minutes:  Bench Press:  1 x 6 @ 60%, 1 x 4 @ 70%, 1 x 2 @ 80%, 1 x 6 @ 70%, 1 x 4  80%, 1 x 2 @ 90%, 1 x 5 @ 88% Conditioning C) 4 sets for constant variance: 50 DU  15 Pull Ups 12 Box Jumps (24/20")  6 Muscle Ups   20 Burpees Rest 3 minutes in between rounds 

  • 04-03-2015

      CrossFit Asphodel Mobility and Warmup Strength A) Every 2 minutes for 12 minutes:  Deadlift:  1 x 3 @ 55%, 1 x 3 @ 65%, 1 x 3 @ 75%, 1 x 2 @ 85%, 1 x 2 @ 90%, 1 x 1 @ 95% B) Every 3 minutes, for 6 minutes:  Deadlift x 1 rep @ 101-105% C)  Hang Power Clean: 1.1.1 rest 20 seconds/2 minutes x 3 sets Conditioning D)  For consistent times: Row 500m, rest 90 seconds, Row 500m 

  • 03-03-2015

      CrossFit Asphodel Mobility and Warmup Strength A)  Every 2 minutes for 16 minutes: 3-4 Front Squat  B1)  Seal Row 3 x 5 - Rest 30 seconds B2)  Ring Dips 3 x 8-10,1112 - Rest 90 seconds Conditioning C)  AMRAP in 6 minutes: 30 Wall Ball (10/6kg)  30 KB Swing (32/24kg)  30 DU   

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