Ascent Crossfit

Thursday vibes…WOD hard…SALT harder…

Ascent Test #3
For Time:
5 Rounds
20 Wall Balls
10 Deadlifts 225/155

Followed by a fun Get Jacked Piece 👊🏻

Done with purpose.

For Time:
Max Effort 800m Run

For Time:
50’ S-DB Lunge 50/35
30 Box Jump Overs 24/20
50’ S-DB Lunge
10 Wall Walks
50’ S-DB Lunge
30 Box Jump Overs
50’ S-DB Lunge

“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” - Declaration of Independence

Don’t take it for granted.

Saturday’s are for heavy squats and espresso shots!

Appreciate y’all! Have a blessed day!

Always on the hunt. 🐺

3 Rounds
400m Run
25 Box Jump Overs 24/20”
25 KB Swings 53/35

Followed by none other than some heavy deads.

You won’t be fulfilled by what you consume but rather by what you give.

What a happy week of training 😅😃

Saddle up and take the ride 🤠

Every 10:00 for 30:00
800m Run
8 Ring Muscle Ups
80 Double Unders
8 Hang Squat Cleans (at BW) 😅

Here for the heavy bars and good times 🤘🏻🍻

Adding some spice to the warm up today, and Marye was stoked 🤣

Every 2:30 for 30:00
10/8 Calories on Bike
3 Clean and Jerks

Partner Variation

AMRAP 30
10/8 Calories on Bike
3 Clean and Jerks

Alt. Completed rounds

Couples that spend date night getting jacked together….go on epic adventures together like hiking Catalina Island and sleeping in a tent they packed in! Nuclear as heck! Huh?

😅 Ladders are the best lol

AMRAP 3-3-3-4 / 1:00 Rest
300m Run
20 AB Mat Sit Ups
In remaining time
10 Hang Squat Clean 135/95
8 Hang Squat Clean 165/105
6 Hang Squat Clean 185/125
4 Hang Squat Clean 205/135
Max Hang Squat Clean 225/145

-Each 3 or 4 minute AMRAP starts with the Run/Sit Ups “buy- in”, then in remaining time work your way through the Squat Clean ladder. Continue where you leave off, after the buy in. Everyone should have at least :60 to get some Squat Clean reps in.