Asphyxiation

3-6-9-12-15 reps
Back Squats (135/95#)
Burpees
20 Double Unders

Ashley came to workout with her sister Cheyenne on her birthday

85 thoughts on “Asphyxiation”

  1. WU x 2

    Skipped strength worked on Double Unders. PR of 9 or 10? I wasn’t counting, I didn’t expect it! 🙂

    3-6-9-12-15 reps
    Back Squats (65#)
    Burpees
    20 Double Unders

    time: 12:09

    Good workout!

  2. WU x 2

    Strength: Push Press
    5x 95-115-135-155-170

    WOD
    3-6-9-12-15 reps
    Back Squats (105#)
    Burpees
    60 Singles
    Time: 10:11

  3. WU x 2

    Skipped strength and I tried DU and I got 8 in a row!! I went for 0 to 8 yeah!! Thanks Pat for verifying I was doing it right :)!! I need to practice them more often!!

    WOD
    Scaled
    3-6-9-12-15
    Back Squat (75 lbs)
    Burpees
    60 Singles
    Time: 12:21 I think

    I tried to do DU but I was only able to get 3, I tried for a couple minutes but did nto work so I went for 60 singles instead.
    Good one 🙂

  4. Great job Maria and Elba on your Doubles!! Very exciting!

    Great pic of Chey & Ashley! that was fun!!

  5. WU x 2

    Skipped strength worked on Double Unders. Getting 1 or 2 need to keep praticing. 🙂

    3-6-9-12-15 reps
    Back Squats (55#)
    Burpees
    60 Singles

    Time: 11:41

  6. WU x 2
    Strength (Back Squat x 5)

    105-115-125-135-135
    (Felt heavy today)

    WOD:
    3-6-9-12-15 reps
    Back Squats (80#)
    Burpees
    20 Double Unders

    Time: 10:11

    I liked this one 🙂 Good work Elba and Maria on your double under success!!!!

  7. Heather (Mum)

    WU /X 2
    Strength X 1
    Front Squat
    50-55-65-70-80-85PR
    “Asphyxiation”
    3-6-9-12-15
    Back Squats 45
    Burpees
    60 singles
    Time 16:03

  8. WU /X 2
    Strength X 3
    Shoulder Press
    95-100-105-110 120f

    “Asphyxiation”
    3-6-9-12-15
    Back Squats 95#
    Burpees
    20 DUs
    Time 10:27

    Happy I went for a little more than 50% on Back Squats. Focused on proper knee spacing.

    Cashout – To make up for the failed last set on shoulder press, completed 8 reps at 95#

  9. WU x 2

    Strength: Push Press x 5
    75-90-105-120-130 (PR 5#) Thanks for the tips Pat!

    WOD:
    “Asphyxiation”
    3-6-9-12-15
    Back Squats (115#)
    Burpees
    60 singles

    Time: 9:02

  10. Strength: back squat
    5x 45-135-225-275-315

    WOD
    3-6-9-12-15 reps
    Back Squats (135#)
    Burpees
    20 dbls
    Time: 11:50

  11. CFWU x 2

    Strength – Shoulder Press x 3
    95-100-110-115-95

    WOD – “Asphyxiation”
    3-6-9-12-15 Reps
    Back Squat 135#
    Burpees
    20 Double Unders

    Time: 10:12

  12. WU x 2

    Strength – Attempted to do cleans but I had to stop after two sets due to shoulder pain. I am starting to think it is never going to heal. 4 weeks and counting.

    WOD –

    3-6-9-12-15 reps
    Back Squats (105#)
    Burpees
    20 Double Unders (60 Singles)

    Time – 11:20

  13. Push press 3’s
    135-155-175-185-195
    Shoulder overload after yesterdays WOD

    WOD as Rx’d-> 9:47

  14. WOD (Rx’d):
    3-6-9-12-15 Reps
    Back Squat (135#)
    Burpees
    20 Double Unders

    Time —> 12:21

    All BS and DUs unbroken… just slow on the reps of BS and Burpees.

  15. WU

    No strength; did a bit of foam rolling

    WOD: …appropriately named.

    3-6-9-12-15 reps
    Back Squats (85#; from rack; elbow injury)
    Burpees
    20 Double Unders

    T = 11:58

    I loved this wod!

  16. MOB
    50 “No Show” burpees (2:38)
    WU x 2

    Skipped Strength for some stretching

    3-6-9-12-15 reps
    Back Squats (85#)
    Burpees
    20 Double Unders (Unbroken on all sets)

    T: 8:45

    Managed to do all sets on all movements unbroken so happy with that.

  17. CFWU x 2

    Strength – cleans x 5 35-45-55-65-75

    WOD – “Asphyxiation”
    3-6-9-12-15 Reps
    Back Squat 60#
    Burpees
    60 singles

    Time: 11:48

  18. WU x 2

    Strength: OHS x 5
    65-75-85-90 (PR) …stopped as wrist was getting very sore.

    WOD: “Asphyxiation”

    3-6-9-12-15 reps
    Back Squats @ 110#
    Burpees
    60 Singles

    Time: 13:19

    Started first set as DUs but as I got tired they devolved into 10/30 then all Singles. Not feeling 10% today but liked the WOD. Can’t wait to get in with the new rope and start practicing more DUs.

  19. WU x 2
    Strength: Push Press
    45, 60, 65, 70, 75

    WOD : “Asphyxiation”
    3-6-9-12-15 reps
    Back Squats (50#) unbroken
    Burpees
    scale = 60 Singles

    Time: 11:58

  20. WU x 2
    Strength: Back squats x 5
    185, 225, 255, 275, 300×4

    WOD : “Asphyxiation”
    3-6-9-12-15 reps
    Back Squats (105#) should have used 115#
    Burpees
    scale = 60 Singles

    Time: 10:29

  21. push press @ 5: 55, 60, 65, 70 (3), 70 (f), 70 (2) – guess shoulders are still tired from Mon.

    3-6-9-12-15 reps
    Back Squats ( @ 70
    Burpees
    60 singles
    16:28

  22. Push press: (x3)
    105-110-120-125-135

    WOD with 105# (50% of 1RM)
    3-6-9-12-15
    BackSquat / burpees
    20 DUs
     Time : 8:10

    Fun one!!

  23. WOD: – Modified –
    3 – 6 – 9 – 12 – 15
    ~ FRONT Squats @ 65#
    ~ Burpees
    20 Double Unders
    TIME: 16:18

    Went at a very slow pace to avoid “Asphyxiation”!!
    Tough one.

  24. 1xmob
    2xwu

    Press x 3
    95×10-115×5-115-135-140-145

    WOD

    3-6-9-12-15
    Back squats @125
    Burpees
    DU

    14:47
    Really liked this WOD and would love another shot at it when I get DU! Lol great job 3:15!!

  25. WU x 2

    Strength: Push jerk x 5
    110-125-145-165-185 (10# PR for reps)

    WOD:
    “Asphyxiation”
    3-6-9-12-15
    Back Squats (135#)
    Burpees
    60 singles

    Time: 11:44
    800m run

  26. WUx2

    Strength – Back Squat X5
    95-135-155-175-195-220(PR for reps)

    Between sets practiced DU’s and MU.

    WOD:
    “Asphyxiation”
    3-6-9-12-15
    Back Squats (130#)
    Burpees
    60 singles

    Time –>10.01

    Stretching and Foam Rolling.

    Great work 6:30 crew!

  27. WU x 2

    Strength 3x cleans
    85-90-95-100-105-110… just realised I did an extra set! lol

    WOD as rx’d 14:38

    Thank you so much Lora and Francis.. I don’t think I had the courage to pick that bar up for the last 15, and once I did, I really really wanted to drop it but you pushed me through! That means alot 🙂

  28. WU X 2
    Strength: Push Press 3’s
    80-90-95-100-105

    WOD – Asphyxiation
    3-6-9-12-15
    Back squats 95# (Rx)
    Burpees
    20 Double Unders
    Time 14:25

    What a challenge with tired arms! I was most worried about getting the bar over my head without knocking myself out 🙂 So very glad I was able to do this Rx – that’s a big goal for me.
    Good work everyone!

  29. WOD: Asphyxiation
    Back Squats scaled to 95lbs
    Burpees
    DUs

    10:03

    Another tough one, will have to try it Rx’d when I’m healed. Excellent job 5 & 6:30 classes!

    I think my time away has renewed by Crossfit addiction.

  30. Mobility
    WU x 2
    Strength: Deadlifts (x3)
    135(10)-185-215-245-275

    WOD “Asphyxiation” as Rx
    3-6-9-12-15
    Back squats @95#
    Burpees
    20 double unders
    Time = 9:07

    I really liked this WOD! Fun 🙂
    Great job 5:30 crew!

  31. WU x 2

    Skipped strength and opted to spend some intimate time with foam roller and lacrosse ball.

    3-6-9-12-15 reps

    Back Squats (135#)
    Burpees
    20 Double Unders, subbed 60 singles

    time: 12:10

    Great job 5:30 crew.

  32. WU x 2

    Front squat 10# PR
    5 x 75-80-85-95-100

    3-6-9-12-15
    Back squat @ 65# (50% of 1 rep max)
    Burpees
    20 DUs…first round broken doubles…too frustrating tonight so switched to 60 singles for remaining rounds to pick up speed, despite tripping up too many times on the last set!!

    9:34

    Just when I thought I was going to be through looking beat up….Kevin advises me I have a “skunk patch” behind my neck…kind of a dumb move it was in an early round just retrying to drop the jerk to quickly….I’ll learn eventually I suppose 🙂

  33. Chris

    WU x 2

    Strength Front Squat 85-95-105-115-125

    3-6-9-12-15
    Back Squats 80#
    Burpees
    60 Singles

    Time = 8:18

    LOVED this WOD 🙂
    ———————————————————————————————————
    Sarah

    WU x 2

    Strength Front Squat 30-35-40-45-50
    Asphyxiation
    3-6-9-12-15
    Back Squats 25#
    Burpees
    60 Singles

    Time = 10:34

    Looking pretty green after this one 😉

  34. wux2

    Back Squats 5x 65-70-75-75-75
    *Thought I was using the 35# bar and I had the 45#, AGAIN!!! hahaha
    Thanks Kevin, you “informed” me on time, or else I would of went up to 85 instead of 75

    WOD:
    “Asphyxiation”
    3-6-9-12-15
    Back Squats (45#)
    Burpees
    20 DUs

    Time –>12:16

    LOVE the DU practice we get this week! 😉

    GREAT job 6:30 crew!

  35. wux2 – Pull ups with purple band & kipping

    Clean 5x
    55-65-75-85-95

    WOD:
    “Asphyxiation”
    3-6-9-12-15
    Back Squats (45#)
    Burpees
    20 singles
    Time –>12:22

    🙂 great work 6:30 peeps!

  36. WUx2

    Strength – Cleans X5
    95-105-115-125-125 (Need to work on keeping arms straight)

    WOD – Asphyxiation

    3-6-9-12-15
    Back Squats – 85#
    Burpees
    60 singles

    Time – 12:44

  37. Wu x 1
    Strength: Back squat
    5 x 155,165,170,185,195

    WOD: Asphyxiation
    3-6-9-12-15
    Frt squat #115
    Burpees
    20 DU

    Time = 13:18

    Started at 135lbs but had to tap out after the 2nd round.

  38. WU x 2 (worked in HSPU…gotta keep practicing these)

    Dead Lift x 3: 145-155-170-180-180

    WOD
    3-6-9-12-15
    Back Squats
    Burpees
    20 DU’s
    Time 13:39

    Did first 2 rounds @ 85#, but was finding it heavy to jerk overhead. Intended to drop the weight to 75# for remaining rounds, but was actually 65#, because I had a 35# bar. Then I realized after my 3rd round that I should have been doing 20 DU’s each round (not 3,6,9), so made up for the missed DU’s in the 4th round. All round, this WOD was a giant cluster @%%*# for me.

  39. Don’t you wish you had a Games judge every day to keep this stuff straight during the WOD!?!

  40. Wu x 2
    Strength: Clean
    5 x 155,165,170,185,195

    WOD: Asphyxiation
    3-6-9-12-15
    Back Squat: #45
    Burpees
    60 singles
    Time: 12:12

    My lower back is kind of sore 🙁 Need to be more careful the next time I guess….

  41. Hahahaha… let’s do this again…. (this is the problem of copying and pasting….)

    Wu x 2

    Strength: Clean
    5 x 35,45,50,55,60

    WOD: Asphyxiation
    3-6-9-12-15
    Back Squat: #45
    Burpees
    60 singles

    Time: 12:12

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro