WOD+

Barbell Ninja Day 1

August 20, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Alternating EMOM x 12 (3 Rounds) Minute 1 – 15/12 Calorie Row Minute 2 – 1 Round of “Strict Cindy” Minute 3 – 15 Russian Kettlebell Swings (53/…

Ghost

August 18, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tempo Warmup Row Continuous 3:00 Row, broken into the below intervals: :50s Light Pace, :10s Fast Pace Aim is to fix the light pace to a steady, recovery speed. …

Nancy

August 17, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Slow Bike or Row, directly into: 2 Rounds: 5 Strict Pull-Ups 10 Pushups 15 Dowel OHS :30s second Samson Stretch each side 200 Meter Run 5 Overhead Squats 10…

Loose as a Goose

August 16, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-20 min Recovery Run/Row/Bike Mobility 2 min each Lat Smash Trap Smash Pec Smash Quad Smash Couch Stretch Pigeon Core Work 3 Rounds 10 Barbel Rollouts 15 Weigh…

bootcamp

August 15, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Oakland University Athlete Warm-up Metcon (No Measure) Outside: 25m each 2x??? flip broad jump sled push sandbag carry Accessory Bear crawl sit up monster walk Leg up si…

Half Bad

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 (3 Rounds) Minute 1 – :40s Bike Minute 2 – 4 Slow Russian Baby Makers Minute 3 – :40s Bike or Row Minute 4 – 4 Alternating Spiderman and Reach,…

Sky Hook

August 14, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 15-12-9: Calorie Bike or Row GHD Sit-Ups Pushups 9-6-3 Good Mornings Strict Presses Bar Hang Power Cleans Bar Front Squats Weightlifting Push Press (3-3-3-3-3) Set #1 …

Country Mile

August 13, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts 9 Calorie Row or Bike + 1 Round of “Strict Cindy” Snatc…

bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 30 seconds: jack shuffle burpee mt. climb Metcon (No Measure) 3 Rounds 45 sec. each ex/15 sec. rest Bike Battle ropes Sit ups Rest 2 min. 3 Rounds: 45/15 Row la…

bootcamp

August 11, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds jog 200m high kicks lunges 10 ring rows Metcon (Time) With a partner: one works/one rests Row 500m 100 walking lunges 200m sled pull (45#) 100 push press 75/45 …