WOD+

Bane

November 19, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30/21 Calorie Row 3 Slow Walkouts Video + 3 Spidermans per side Video + 15 Sit-Ups 24/17 Calorie Assault Bike 5 Slow Wall Squats Video + 5 Russian Baby …

Boxed Out

November 17, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run (or 500m row) into: 30-20-10: Hip Extensions After each set, complete 3 Spidermans (each side) + 5 Strict Pull-Ups Finish with a second 400 meter r…

Bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 rounds 20 jacks 20 seals 10 TKE each side 10 band pull aparts 10 dynamic hams 10 scorpions Metcon (No Measure) AMRAP8 15/10 cal row 10 weighted walking lunges 5 strict…

Smooth Criminal

November 16, 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 5 Slow Wall Squats – Video 10 Pushups 10 GHD Sit-Ups :30s Walkouts – Video :30s Alt…

Oh Yea

November 15, 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…

Breaking Bad

November 14, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 200 Meter Run :30s Plank Hold + :30s Dowel Passovers 50s Bike or Row Two Parts of the BB Warmup Barbell Warmup: Round 1 – 5 Good Mornings + 5 Back…

Rush Hour

November 13, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6:00 Bike On Minutes 0, 2, 4 – Light easy pace. On MInutes 1-3-5 – Moderate pace, growing in intensity. 2 Rounds, Not for Time: 3 Walkouts Video 7 Sl…

Jackie

November 12, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 30/21 Calorie Row 3 Slow Walkouts Video + 3 Spidermans per side Video + 15 Sit-Ups 24/17 Calorie Assault Bike 5 Slow Wall Squats Video + 5 Russian Baby …

Iron Fist

November 10, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 12 Calorie Bike (or Row) + :30s Alternating Samson Stretch – Video 9 Calorie Bike (or Row) + :30s Warrior Squats 6 Calorie Bike (or Row) + Half o…

bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10minutes: 30 seconds on: 30 off @ easy to moderate pace…building if you want shuttle runs battle ropes bike burpee broad jump Metcon (No Measure) 6 minute EMOM 5 …