WOD+

Not Diane

April 23, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row or Bike for 2 min 5 Good Mornings 5 Back Squats 5 Stiff Leg Deadlifts 5 Deadlifts 2 Rounds Build in Intensity 5 Deadlifts 5 Box Jumps 2-3 Strict HSPU1 min Fi…

Bootcamp

| No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Bike 10 calories 16 lunges 10 ring rows 5 walk outs Metcon (No Measure) 5 rounds 1 min each exercise kettlebell swings goblet squat turkish get ups kb sit ups B…

Catch

April 22, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch…

Just move

April 21, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard () Warm-up (No Measure) 3 rounds Bike 1 min One way: Lunge Inchworm Metcon (No Measure) ROW 500 50 dbl unders 40 sit ups 30 thrusters (empty bar) Row 500 50 KB swings 40 goblet squats 30 pus…

KB Hell

April 20, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 250m 3 Walk outs 4 Russian Kb Swings 5 Sit-ups 6 Lunges 7 Burpees WOD Metcon (Time) 20 Goblet Lunges 1.5/1 20 Turkish Get up Right Arm 40 KB Swings …

I’m All the Way Up That’s What’s Up

April 19, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Sec Shoulder Pass Thru 50 ft Bear Crawl 50 Crab Walk 5 Presses1 min First Rib Mob 1 min Lat Smash 1 min Bowler Skill Work 5 Pausing Dip Drive 5 Press…

Grab a Partner

April 18, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROunds 1 min Jump Rope 5 Scap Retraction+4 Kip Swings +3 Strict Pull-ps 10 Hang Snatches1 min Calf Smash 1 min LAt Smash 1 min Calf Stretch 1 min Bowler Skill …

bootcamp

| No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 x rack run high kicks butt kicks leg swings (10) 1 walkouts Metcon (No Measure) 500m/250 Row 50/25 dbl unders 40/20 ab mat sit ups 30/15 thrusters 500m/250 Row 50 push…

Cleans

April 17, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row or bike 15-12-9 cals After every Round 5 Deadlifts 5 Upright Rows 5 Front Squats1 min Glute Smash 1 min Quad Smash 1 min pigeon 1 min Couch Skill Work 5 Drop…

Upper Deck

April 16, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 min Light bike or Row 3 Rounds 5 Good Mornings 5 Back Squats 5 Stiff Leg Deadlifts 5 Push-ups1 min Low Back Smash 1 min Hamstring Smash 1 min Flossing WOD Cros…