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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

  • 21-10-2014

        CLEANSED OR CONNED  CrossFit Asphodel Mobility and Warmup Strength A)  EMOM for 12 minutes: 1 Clean @ 75-85% B)  Every 2 minutes for 16 minutes:  Front Squat 2 x 75%, 2 x 80%, 2 x 85%, 1 x 90%, 4 x 1 @ 92-95%   Conditioning EMOM for 15 minutes: #1 - 20 UB Wall Ball (10/6kg)  #2 - 15 TTB #3 - 10 Burpees 

  • 19-10-2014

        CrossFit Asphodel Mobility and Warmup Strength A)  Jerk Balance 3 x 3 @ 40-50% B)  Every 2 minutes for 10 minutes:  3 Split Jerk @ 65-75% C)  Every 2 minutes for 8 minutes:  Deadlift 1 x 8 @ 50% / 1 x 6 @ 60% / 1 x 4 @ 70% / 1 x 2 @ 80% D)  EMOM for 9 minutes:  3 DL @ 65% Conditioning AMRAP in 3 minutes: Pull Ups

  • 18-10-2014

    CrossFit Asphodel Mobility and Warmup   Conditioning A)  EMOM for 10 minutes: EVEN:  5 Pull Ups 10 Push Ups 15 Squats  ODD:  2 Muscle Ups 4 HSPU 8 KB Swing (32/24kg)    Rest 5 minutes    B)  For time: 40 Wall Ball (10/6kg) 30 cal Row  20 Target Burpees (6" above reach)    Rest 5 minutes   C)  EMOM for 10 minutes: EVEN:  3 Power Clean (80/52.5kg)  ODD:  45 DU

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