Crossfit Asperitas - Myrtle Beach

Oof…
With a partner: share reps as needed
For Time:
3 sets
60/45 cal ski
40 shoulder to overhead 95/65
- Into:
3 sets
60/45 cal bike
40 deadlift + push up 135/95
❤️💞❤️

JK's Master Programming 🤩 - Road to the Semifinals - 2027 - Basic Program Week 22 - https://mailchi.mp/1f304d26aba5/jks-master-programming-week-21a-2026-27-short-17997571 Competition vibes coming soon!. My program focuses on Gymnastics Skills, Power Output and Capacity Building. It's designed for Masters who still want to compete! Perfect for Masters, Competitors, Garage Gym Athletes and Box Owners that need solid programming! Check out this FREE Program!

Friday, September 4th, 2026

WOD: “Raymond Meisenheimer”
3 Rounds for Time: 27 min cap
500/425 meter Row
15 Squat Cleans 135/95
25 Burpees over the bar
15 Power Cleans 135/95

This Firefighter Hero WOD is dedicated to Raymond Meisenheimer, FDNY, Rescue 3, who was killed on September 11, 2001.
When Ray Meisenheimer and his buddy Gerald Murtha, both sons of fire chiefs, were teenagers fooling around on the motorized racing team in East Farmingdale 30 years ago, there was always a sense of purpose to their friendship.
Meisenheimer, 46, was the first in that volunteer fire department to become a paramedic and teach EMT courses, Murtha recalled. When the two joined the city Fire Department, Murtha’s dad helped Meisenheimer join his tough firehouse, Engine Co. 222 in Bedford-Stuyvesant.
Meisenheimer followed Murtha to the elite Rescue 3 Co. in the Bronx, where Murtha is a lieutenant. The two got jobs teaching at the Suffolk Fire Academy in Yaphank, where Meisenheimer would wind up in charge of curriculum.

Thursday, September 3rd, 2026

WOD: “The Perfect Storm”
For time: 16 min cap
10-25-40
box jump overs 24/20
America KB swings 53/35
- 500/400m ski after each set

RX+ 70/53
(30/24) box

Wednesday, September 2nd, 2026

Part A:
6 min AMRAP:
30 wall balls 20/14
30 pull ups
30 wall balls
10 sand bag cleans 100/70
- Rest 3 mins
Part B:
6 min AMRAP:
10 sand bag cleans
30 wall balls
30 bar MUs
30 wall balls

Scaling options:
Scale the number of reps
20 WBs
20 Pull Ups
20 WBs
10 sand bag cleans

Tuesday, September 1st, 2026

WOD: “Cast Away”
For Time: 18 min cap
21 OHS 95/65
21 sn**ch 95/65
21/16 cal bike
15 OHS 115/85
15 sn**ch 115/85
15/12 cal bike
9 OHS 135/95
9 sn**ch 135/95
9/7 cal bike
- Into:
6 sn**ch 155/105

RX+
135/95
155/105
175/125
- Into:
195/135

Monday, August 31st, 2026

WOD: “Remember the Titans”
For Time: 18 min cap
20 toes to bar
30 thrusters 95/65
20 toes to bar
20 thrusters 115/85
20 toes to bar
10 thrusters 135/95
20 toes to bar

RX+
135/95
155/105
185/125

Oof, harder than it looked 🥵🥵🥵

Partner workout: Share reps as needed
For Time:
3 rounds of:
900/800m row
30 bench press 135/95
- Into:
3 rounds of:
900/800m ski
30 dead lifts 185/135

JK's Master Programming 🤩 - Road to the Semifinals - 2027 - Basic Program Week 21 - https://mailchi.mp/0aa1de41b0e3/jks-master-programming-week-21a-2026-27-short-17997444 Throwback to . My program focuses on Gymnastics Skills, Power Output and Capacity Building. It's designed for Masters who still want to compete! Perfect for Masters, Competitors, Garage Gym Athletes and Box Owners that need solid programming! Check out this FREE Program!

Friday, August 28th, 2026

OD: “The Bear”
AMRAP in 20 minutes
12 overhead barbell alternating lunges 115/85
15 Burpees over the bar
8 bar muscle-ups

Scale bar MUs to chest to bars, pull ups or horizontal ring rows
Scale overhead lunges to front rack lunges, or if not possible, go to back rack lunges

“The Bear” Hero WOD is dedicated to Corporal Damian Mulvihill, Alpha Company, 40 Commando Royal Marines, who made the ultimate sacrifice on February 20, 2008, in Helmand Province, Afghanistan. At the time of his death, Corporal Mulvihill was on patrol when an improvised explosive device detonated nearby, killing him instantly.