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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

  • 29-07-2016

    Reebok CrossFit Asphodel Mobility and WarmupStrengthA) DeadliftSet 1 – 5 reps @ 80%Set 2 – 5 reps @ 80%Set 3 – 3 reps @ 85%Set 4 – 3 reps @ 85%Set 5 – 3 reps @ 85%B) Build to a 20RM Back Squat - Heavier than last week  C1) 3 x 10 Back Extensions - rest 60 secondsC2) 3 x 10 V-Ups + 10 Reverse Crunches + 10 Leg Raises - rest 60 secondsC3) 3 x 10 Banded Clam Shells (each leg) - rest 60 seconds

  • 28-07-2016

    Reebok CrossFit Asphodel Mobility and WarmupStrengthA) 3 Sets: 3 Strict Ring Pull Ups 3 Muscle Up transitions 3 Strict Dips 3 Muscle Ups3 sets: B1) 30-45 seconds Hollow Body Hold B2) 30-45 seconds Arch HoldB2) 60m KB Bottoms Up Carry   ConditioningC) For Time:30 Shoulder to Overhead (60/42.5kg) 800m Run 40 Wall Ball (9/6kg) 

  • 27-06-2016

    Reebok CrossFit Asphodel Mobility and WarmupStrengthA) In 12 minutes build to a heavy 3 position Snatch (High Hang, Hang below the knee, Floor)ConditioningB) In teams of three, with only one partner working at a time, complete 6 rounds of: Row 300/250 Meters 6 Front Squats (90/55kg) followed immediately by… C) In teams of three, with only one partner working at a time, complete 6 rounds of: Row 300/250 Meters 6 Thrusters (60/42.5kg)

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