wodup

Friday 10.19.18 - CrossFit

A. Power Clean + Barbell Thruster 15 x 1 B. 4 Rounds For Time of Hang Power Cleans, Barbell Thrusters, and GHD Sit-Ups Read More ›

wodup

Thursday 10.18.18 - CrossFit

A. Push Press 5 x 3 B. Weighted Pull-Up 5 x 3 C. 10 Rounds For Time of Burpees and Double-Unders Read More ›

wodup

Wednesday 10.17.18 - CrossFit

A. Deadlift 5 x 5 B. 7 Rounds For Time of Rowing and Toes to Bars C. Alternating Sets: Farmers Walk, Y Raise, T Raise, Dumbbell Rear Deltoid Raise Read More ›

wodup

Tuesday 10.16.18 - CrossFit

A. 20 minute AMRAP of Bar Muscle-Ups, Barbell Thrusters, and Assault Bike B. 3 minute AMRAP of SkiErg C. 2 minute AMRAP of SkiErg D. 1 minute AMRAP of SkiErg Read More ›

wodup

Monday 10.15.18 - CrossFit

A. Front Squat 3 Reps B. 10 Rounds For Time of Dumbbell Snatches and Ring Dips C. Single-Arm Dumbbell Overhead Carry 1 x 400 Read More ›

wodup

Sunday 10.14.18 - Olympic Lifting

A. Hang Snatch 10 x 2 B. Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk 7 x 1 C. 10 minute EMOM of GHD Sit-Ups and Deadlifts Read More ›

wodup

Saturday 10.13.18 - CrossFit

A. 12 minute EMOM of Rope Climbs and Double-Unders B. 10 minute AMRAP of Axle Bar Sumo Deadlifts, Farmers Walks, and Hollow Body Rocks Read More ›

Connect with us

Services
Box's Address

22 Praya, Kennedy Town, Hong Kong
info@crossfitasphodel.com
(+852) 3568-7719
More ›