The Asphodel WOD Vault

Check out all WODs in the archive. Click on a headline to read the teaser.

Monday 04.23.18 - CrossFit
A. Clean and Jerk 1 Rep B. Grace C. Alternating Sets: Hollow Body Hold, Side Plank with Rotation, Strict Chest-to-Bar Pull-Up Read More ›

Friday 04.20.18 - CrossFit
A. Power Clean 10 x 1 B. 4 minute AMRAP of Running and Strict Handstand Push-Ups C. 4 minute AMRAP of Box Jumps and Pull-Ups D. 4 minute AMRAP of Burpees and Barbell Thrusters E. 4 minute AMRAP of Double-Unders and Toes to Bars Read More ›

Tuesday 04.17.18 - CrossFit
A. For Time: Running, Rowing, Assault Bike, and Double-Unders B. Alternating Sets: L-Sit, Forearm Front Plank, Deadball Carry Read More ›

Monday 04.16.18 - CrossFit
A. 1 Front Squat + 3 Split Jerks 5 x 1 B. 30-20-10 SkiErg, Burpees, and Alternating Dumbbell Front-Racked Lunge Steps C. Alternating Sets: Strict Ring Dip, Strict Pull-Up, GHD Sit-Up Read More ›

Friday 04.13.18 - CrossFit
A. Power Clean 10 x 2 B. 20 minute AMRAP of Russian Kettlebell Swings, Rope Climbs, Wall Walks, and more Read More ›

Thursday 04.12.18 - CrossFit
A. Deadlift 6-6-6-Max B. Shoulder Press 6-6-6-Max C. For Time: Deadlifts, Back Squats, and Rowing Read More ›

Wednesday 04.11.18 - CrossFit
A. Power Snatch 10 x 1 B. 5 Rounds For Time of SkiErg and Ring Dips C. 4 Rounds For Time of Handstand Shoulder Taps, Strict Toes to Bars, and Double-Unders Read More ›

Tuesday 04.10.18 - CrossFit
A. 20 minute AMRAP of Burpees, Rowing, Wall Ball Shots, and Double-Unders B. Alternating Sets: One Arm Dumbbell Bench Press, Dumbbell Split Squat Read More ›

Monday 04.09.18 - CrossFit
A. 2 Front Squats + 2 Split Jerks 6 x 1 B. Tabata Front Squats for 8 x 20/10s C. Tabata Push Presses for 8 x 20/10s D. 4 minute AMRAP of Bar Muscle-Ups Read More ›

Friday 04.06.18 - CrossFit
A. Squat Clean 1 Rep B. Barbell Bench Press 5 x 7 C. Dumbbell Single Leg Romanian Deadlift 5 x 16 D. GHD Sit-Up 5 x 15-20 E. Prowler Push 5 x 50 Read More ›

Wednesday 04.04.18 - CrossFit
A. Power Snatch + Squat Snatch 1 Rep B. Alternating Sets: Strict Pull-Up, Kipping Pull-Up, Chest-to-Bar Pull-Up, Bar Muscle-Up C. 10 minute AMRAP of Power Snatches, Barbell Reverse Lunges, and Rope Climbs Read More ›

Tuesday 04.03.18 - CrossFit
A. 7 Rounds For Time of Squat Cleans, Push Jerks, and Double-Unders B. Row for 25 minutes Read More ›

Monday 04.02.18 - CrossFit
A. 3 Front Squats + 1 Split Jerk 6 x 1 B. Rounds for Reps of Assault Bike, Burpees, and SkiErg Read More ›

Friday 03.30.18 - CrossFit
A. 2 Clean Pulls + 1 Power Clean + 1 Squat Clean 7 x 1 B. Alternating Sets: Barbell Bench Press, Prowler Push, Pendlay Row Read More ›

Thursday 03.29.18 - CrossFit
A. Push Press 8-6-4-4 B. 15 minute AMRAP of Rowing, Pull-Ups, and Shoulder to Overheads C. 12 minute EMOM of Assault Bike, Front Leaning Rests, and Side Plank Hold on Forearms Read More ›

Tuesday 03.27.18 - CrossFit
A. 2 Rounds For Time of Double-Unders, Single Arm Dumbbell Push Presses, and Assault Bike B. For Time: Rope Climbs, Push-Ups, Wall Sits, and AbMat Sit-Ups Read More ›

Friday 03.23.18 - CrossFit
A. Power Clean + Push Jerk 18 x 1 B. Alternating Sets: Dumbbell Flat Bench Press, Prowler Push, Strict Ring Dip, Farmers Walk Read More ›

Thursday 03.22.18 - CrossFit
A. Push Press 10-8-6-4-2 B. 12 minute EMOM of Wall Ball Shots, Burpees, and Bar Muscle-Ups C. Alternating Sets: Banded ITY, Double Kettlebell Bent Over Row Read More ›

Wednesday 03.21.18 - CrossFit
A. Hang Snatch 6 x 2 B. 2 Rounds For Time of Hang Power Snatches and Box Jumps C. Alternating Sets: AbMat Sit-Up, GHD Hip Extension, V-Up, Back Extension Read More ›

Tuesday 03.20.18 - CrossFit
A. Front Squat 6 x 3 B. 24 minute EMOM of Rowing, Assault Bike, and SkiErg Read More ›

Friday 03.16.18 - CrossFit
A. Power Clean + Push Jerk 12 x 1 B. 5 Rounds For Time of Chest-to-Bar Pull-Ups and Barbell Thrusters C. Wall Sit 1 x 180 Seconds Read More ›

Thursday 03.15.18 - CrossFit
A. 10 minute EMOM of Strict Toes to Bars and Strict Deficit Handstand Push-Ups B. 12 minute AMRAP of Assault Bike and Burpee Muscle-Ups C. Alternating Sets: Banded ITY, One Arm Ring Row Read More ›

Wednesday 03.14.18 - CrossFit
A. Power Snatch + Hang Snatch 6 x 1 B. Power Snatch 3 x 10 C. 3 Rounds For Time of Rowing, Russian Kettlebell Swings, and Pull-Ups Read More ›

Tuesday 03.13.18 - CrossFit
A. Front Squat 6 x 3 B. 2 Rounds For Time of Rowing, Push Presses, SkiErg, and Front Squats C. Cool Down Read More ›

Monday 03.12.18 - CrossFit
A. 2 Rounds For Time of Double-Unders, Overhead Squats, Muscle-Ups, and more B. Alternating Sets: Side Plank with Powell Raise, Hollow Body Hold, Assault Bike Read More ›

Friday 03.09.18 - CrossFit
A. Power Clean + Push Jerk 9 x 1 B. 5 Rounds For Time of Toes to Bars and Barbell Thrusters C. Alternating Sets: Back to Wall Handstand Hold, GHD Sit-Up Read More ›

Thursday 03.08.18 - CrossFit
A. 10 minute EMOM of Strict Toes to Bars and Strict Deficit Handstand Push-Ups B. 14 minute EMOM of Rowing and Bar Muscle-Ups C. Alternating Sets: Banded ITY, Dual Dumbbell Bent-Over Row Read More ›

Wednesday 03.07.18 - CrossFit
A. Hang Snatch 6 x 2 B. 10 minute AMRAP of Squat Snatches and Double-Unders C. Hollow Body Hold 1 x 60 Seconds D. Sorenson Hold 1 x 120 Seconds E. Front Leaning Rest 1 x 180 Seconds Read More ›

Monday 03.05.18 - CrossFit
A. 1-2-3-4-5-6-7-8-9-10 Dual Dumbbell Front Squats and Bar Facing Burpees B. Clean 1RM C. 1-2-3-4-5-6-7-8-9-10 Dual Dumbbell Front Squats and Bar Facing Burpees D. Clean 1RM Read More ›

Friday 03.02.18 - CrossFit
A. Power Clean + Push Jerk 6 x 1 B. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks C. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks D. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks E. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks F. 2 minute AMRAP of Assault Bike, Deadlifts, Hang Power Cleans, and Push Jerks Read More ›

Thursday 03.01.18 - CrossFit
A. Chest-to-Bar Pull-Up 3 x Max Reps B. 5 Rounds For Time of Dumbbell One-Arm Overhead Walking Lunge Steps and Handstand Push-Ups C. Banded ITY 3 x 15 Read More ›

Wednesday 02.28.18 - CrossFit
A. Power Snatch 6 x 2 B. 7 Rounds For Time of Rowing and Power Snatches Read More ›

Tuesday 02.27.18 - CrossFit
A. For Time: Running and Wall Ball Shots B. Strict Toes to Bar 50 Reps Read More ›

Monday 02.26.18 - CrossFit
A. Back Squat 6 Reps B. 3 Rounds For Time of Dumbbell Walking Lunge Steps, Strict Ring Dips, and Rowing C. Front Leaning Rest 1 x 180 Seconds Read More ›

Friday 02.23.18 - CrossFit
A. Hang Squat Clean 6 x 1 B. 21-15-9 Dumbbell Hang Squat Cleans and Ring Dips C. Alternating Sets: Handstand Push-Up, AbMat Sit-Up, Push-Up, GHD Hip Extension Read More ›

Thursday 02.22.18 - CrossFit
A. Alternating Sets: Bar Muscle-Up, Chest-to-Bar Pull-Up, Pull-Up B. 20 minute AMRAP of Wall Ball Shots, Toes to Bars, Power Cleans, and Bar Muscle-Ups Read More ›

Wednesday 02.21.18 - CrossFit
A. 1 Power Snatch + 3 Overhead Squats 5 x 1 B. 20 minute EMOM of Double-Unders, Overhead Squats, and Strict Supinated Pull-Ups C. Alternating Sets: Supinated Ring Row, Cable Standing Shoulder External Rotation, Cable Standing Shoulder Internal Rotation, Back to Wall Handstand Hold Read More ›

Tuesday 02.20.18 - CrossFit
A. 15 minute AMRAP of Deadlifts, Hand Release Push-Ups, and Box Jumps B. 20 minute EMOM of Hollow Body Holds and Rowing Read More ›

Monday 02.19.18 - CrossFit
A. Back Squat 8-8-6-6 B. 15 minute EMOM of SkiErg, Burpee Box Jump-Overs, and Strict Pull-Ups C. Alternating Sets: Banded Good Morning, GHD Sit-Up, Curtsy Squat Read More ›

Friday 02.16.18 - CrossFit
A. Squat Clean + Hang Clean 6 x 1 B. For Time: Rowing, Barbell Thrusters, and Power Cleans C. Tabata Hollow Body Holds for 8 x 20/10s Read More ›

Wednesday 02.14.18 - CrossFit
A. Power Snatch + Overhead Squat 5 x 2 B. 15 minute AMRAP of Power Snatches, Box Jumps, and Wall Ball Shots C. Banded Face Pull 3 x 15 Read More ›

Tuesday 02.13.18 - CrossFit
A. 20 minute AMRAP of Pull-Ups, Push-Ups, Air Squats, and more B. 10 minute AMRAP of Sandbag Carries Read More ›

Monday 02.12.18 - CrossFit
A. Back Squat 10-8-8-6-6 B. For Time: Running, Ski Ergs, and Assault Bike C. Alternating Sets: Dumbbell Walking Lunge Step, Deadbug Read More ›

Friday 02.09.18 - CrossFit
A. 1 Clean + 2 Hang Cleans 5 x 1 B. For Time: Assault Bike and Alternating One-Arm Dumbbell Snatches C. Alternating Sets: Suitcase Carry, Sorenson Hold Read More ›

Thursday 02.08.18 - CrossFit
A. Shoulder Press 4 x 4 B. Push Press 4 x 2 C. 3 minute AMRAP of Rowing and Pull-Ups D. 3 minute AMRAP of Rowing and Push Presses E. 3 minute AMRAP of Rowing and Pull-Ups F. 3 minute AMRAP of Rowing and Push Presses G. Alternating Sets: Cable Standing Shoulder External Rotation, Cable Standing Shoulder Internal Rotation Read More ›

Wednesday 02.07.18 - CrossFit
A. Power Snatch 5 x 3 B. Weighted Pull-Up 3 x 4 C. 4 Rounds For Time of Hang Power Snatches and Bar Facing Burpees Read More ›

Tuesday 02.06.18 - CrossFit
A. 15 minute AMRAP of Running, GHD Sit-Ups, and Power Cleans B. 12 minute EMOM of Double-Unders, Russian Kettlebell Swings, and Bar Muscle-Ups Read More ›

Monday 02.05.18 - CrossFit
A. Back Squat 10-8-8-6 B. Tabata Rowing for 10 x 30/30s C. Alternating Sets: Dumbbell Split Squat, Front Leaning Rest Read More ›

Sunday 02.04.18 - Olympic Lifting
A. 3-Position Snatch 1-1-1-1-1-1-1-1 B. 2 Power Cleans + 1 Push Jerk 1-1-1-1-1 C. Clean Pull 4 x 3 D. Ski Erg 1,000 meters E. Strict Pull-Up 50 Reps Read More ›

Friday 02.02.18 - CrossFit
A. Power Clean + Clean + Hang Clean 5 x 1 B. 3 Rounds For Time of Rowing, Dumbbell Hang Cleans, and Double-Unders Read More ›

Thursday 02.01.18 - CrossFit
A. Shoulder Press 3 x 5 B. Push Press 3 x 3 C. 15 minute EMOM of Assault Bike, Box Jump Overs, and Shoulder to Overheads D. Kneeling Pallof Press 3 x 20 Read More ›

Wednesday 01.31.18 - CrossFit
A. Power Snatch 6 x 2 B. Weighted Pull-Up 3 x 5 C. 21-15-9 Power Snatches and Pull-Ups D. Alternating Sets: GHD Hip Extension, Hollow Flutters Read More ›

Tuesday 01.30.18 - CrossFit
A. 25 minute EMOM of Double-Unders, Rope Climbs, Strict Ring Dips, and more Read More ›

Monday 01.29.18 - CrossFit
A. Back Squat 3 x 10 B. 2 minute AMRAP of SkiErg and Dumbbell Thrusters C. 2 minute AMRAP of SkiErg and Dumbbell Thrusters D. 2 minute AMRAP of SkiErg and Dumbbell Thrusters E. Weighted Front Plank 1 x 180 Seconds Read More ›

Sunday 01.28.18 - CrossFit
A. Power Snatch + Snatch 2-2-1-1-1-1-1 B. Split Jerk 5 x 1 C. Snatch Pull 4 x 3 Read More ›

Friday 01.26.18 - CrossFit
A. 1 Power Clean + 2 Hang Cleans 6 x 1 B. 5 Rounds For Time of Rowing and Hang Cleans C. Alternating Sets: Back Extension, Double-Under, Band Pull Apart Read More ›

Thursday 01.25.18 - CrossFit
A. 2 Shoulder Presses + 3 Push Presses 4 x 1 B. 15 minute EMOM of Bar Muscle-Ups, Shoulder to Overheads, and Bar Facing Burpees C. Alternating Sets: Banded Face Pull, Monster Walk, Side Plank with Rotation Read More ›

Wednesday 01.24.18 - CrossFit
A. Sumo Deadlift 1 Rep B. 20 minute AMRAP of Running, Deadlifts, and Toes to Bars Read More ›

Tuesday 01.23.18 - CrossFit
A. For Time: Chest-to-Bar Pull-Ups, GHD Sit-Ups, and Clean and Jerks B. 12 minute AMRAP of Box Jumps, Russian Kettlebell Swings, and Hand Release Push-Ups Read More ›

Monday 01.22.18 - CrossFit
A. Back Squat 20-10-10 B. 12 minute AMRAP of Burpees and Double-Unders C. Alternating Sets: GHD Hip Extension, Side Plank Hold on Forearm Read More ›

Sunday 01.21.18 - CrossFit
A. Power Snatch + Snatch + Overhead Squat 5 x 1 B. 2 Cleans + 1 Jerk 3 x 1 C. Clean and Jerk 2 x 1 D. Shoulder Press 3 x 3 E. False Grip Ring Pull-Up 3 x 3 F. Push-Up 3 x 3 Read More ›

Saturday 01.20.18 - CrossFit
A. 15 minute EMOM of Strict Pull-Ups, Russian Kettlebell Swings, and Farmers Walks B. Sled Push 10-10-10-10-10-10-10-10-10-10 Read More ›

Friday 01.19.18 - CrossFit
A. 1 Power Clean + 2 Front Squats 1 Rep B. 3 Rounds For Time of Dumbbell Front Rack Walking Lunge Steps, Wall Ball Shots, and GHD Sit-Ups C. Alternating Sets: GHD Hip Extension, Hollow Body Hold Read More ›

Thursday 01.18.18 - CrossFit
A. 3 Shoulder Presses + 4 Push Presses 4 x 1 B. 15 minute AMRAP of Rowing, Burpee Box Jump-Overs, and Strict Chest-to-Bar Pull-Ups C. Standing Two Arm Dumbbell Cuban Rotation 3 x 15 Read More ›

Wednesday 01.17.18 - CrossFit
A. Sumo Deadlift 3 Reps B. 4 Rounds For Time of Deadlifts, Ring Dips, and SkiErg Read More ›

Tuesday 01.16.18 - CrossFit
A. 10 minute EMOM of Pull-Ups, Chest-to-Bar Pull-Ups, and Bar Muscle-Ups B. 3 Rounds For Time of Kettlebell Swings, Burpees, Chest-to-Bar Pull-Ups, and more Read More ›

Monday 01.15.18 - CrossFit
A. Back Squat 20-10-10 B. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats C. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats D. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats E. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats Read More ›

Sunday 01.14.18 - Olympic Lifting
A. Muscle Snatch 3 x 3 B. Power Snatch 3-3-2-1-1 C. Overhead Squat 5 x 2 D. Snatch Pull 3 x 3 E. Power Jerk + Split Jerk 2-2-1-1-1 F. Broad Jump (for distance) 3 Sets Read More ›

Friday 01.12.18 - CrossFit
A. 1 Power Clean + 1 Hang Clean + 2 Front Squats 1 Rep B. 5 minute AMRAP of Rowing, Hang Cleans, and Double-Unders C. 5 minute AMRAP of Rowing, Hang Cleans, and Double-Unders D. 5 minute AMRAP of Rowing, Hang Cleans, and Double-Unders Read More ›

Thursday 01.11.18 - CrossFit
A. Shoulder Press 4 x 6 B. 3 Rounds For Time of Push Presses and Wall Ball Shots C. Alternating Sets: Dumbbell Floor Press, Bottom Up Kettlebell Carry Read More ›

Wednesday 01.10.18 - CrossFit
A. Sumo Deadlift 5 Reps B. 5 Rounds For Time of Chest-to-Bar Pull-Ups, Dumbbell Front Rack Walking Lunge Steps, and Russian Kettlebell Swings Read More ›

Tuesday 1.2.18
Tuesday 2.1.18 alt