WOD+

This Ain’t No ATP-PCr

September 23, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 20 jacks 50ft bear crawl 50ft lunges 15 ring row 10 squat jumps Metcon (No Measure) Row 250 50 kb swings 40 push ups 30 pull ups Row 250 50 lunges 40 med ball c…

Pick it up Put it Down

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400m 3 Rounds 5 Deadlifts with weight 10 Kips on the Bar 5 Burpees WOD Marston (AMRAP – Rounds and Reps) AMRAP20 1 Deadlift 405/285 10 T2B 15 Bar-facin…

Power Of the Snatch

September 22, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 2 Rounds 5 Snatch DL 5 Snatch High Pulls 5 Snatch Presses( behind the head) 5 Snatch Balances 5 Power Snatches1 min Back Smash 1 min Lat Smash 1 Min T s…

Hang Time

September 21, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 12 DL 9 Power Cleans 6 Push Jerks Skill Work 5×3 Hang High Pull Increase weight each set 5×3 Planted Hang Clean ( keep feet planted for entire…

bootcamp

September 20, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Run 200 12 squats 12 push ups 12 lunges Metcon (No Measure) EMOM 16 1. 10 weighted step ups 2. 20 ab mat sit ups 3. 100ft bear crawl 4. 30 second battle rope TH…

Hump Day

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 2 min 3 Rounds 50ft Bear Crawls 50ft Squat Turns 30 K2E Mtn Climber1 min Banded Chest Opener 1 min Down Dog 1 min pigeon WOD Loredo (Time) 6 Rounds for time…

Flabby Abby

September 19, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Jog 200m 10 Sit-ups 10 Push-ups1 min Quad Smash 1 min Couch Stretch 1 min Lat Smash 1 min Bowler Skill Work Kipping T2B WOD Metcon (AMRAP – Rounds…

bootcamp

September 18, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Run 200m 10 squats (add weight each round) 10 BB shoulder press Metcon (No Measure) 5 sets/3 reps tempo back squat give yourself 2 minutes between each round then……

Here’s to you Rocco

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Assault Bike 1 Round of Cindy 2 Rounds 5 Good Mornings 5 Elbow Rotaions 5 Front Squats 5 Presses1 Min Quad Smash 1 min Adductor Smash 1 min GLute Smash 1 m…

Fatty Acids

September 16, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 20 Jacks 20 lunges 10 squat jumps 10 push ups Metcon (No Measure) 5 rounds 1 min wall balls 1 min sdhp 1 min box jump 1 min push press 1 min row…