WOD+

RRR

June 21, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-20min Run/bike/row Mobility 2 min Quad/ Adductor Roll out 2 min Couch Stretch 2 min Straddle Stretch 2 min Pigeon 2 min Ankle Flexion Core Work 3 Rounds 20 GH…

HIIT WOD

June 20, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 200m jog 10 air squats with last one stretch for 30 sec. 10 ring rows 10 inchworms Metcon (No Measure) :40 on/20 transition 4x thrusters DB snatches bicycles bu…

HeartBreak Kid

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tempo Bike (or row) – 3 Rounds of :50s light, :10s After each set, come off the rower to complete: 3 Walkouts (Video) 4 Spidermans, each side (Video) 5 Wall Sq…

Captain Crunch

June 19, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 300-500m Light-Paced Row 5 Spiderman and Reach, each leg 7 Slow Scap Retractions 9 AbMat Sit-Ups 3 Sets: 1 Wall Walk* (Video) *Pause for 3-5 seconds at…

1st Day of Grunt Work

June 18, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row First :40s of each minute, slow and easy. Final :20s of each minute, ramp up the pace a bit. 3 Rounds, rotating stations every :30 seconds: A) Alternati…

bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 rounds jog high knees high kicks 10 air squats stretch 10 toe touches 10 jump squats 6 half moon stretch Metcon (No Measure) AMRAP 7 10 wall ball 10 sit ups 10 cal. ro…

bootcamp

June 16, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 rounds jog high knees high kicks 10 air squats stretch 10 toe touches 10 squat jumps 6 half moon stretch Metcon (No Measure) AMRAP 7 minutes 10 wall ball 10 sit ups 10…

Bunny Hill

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, with a slightly faster bike cadence on the second round: :30s Bike + :30s Scap Retractions (Video) :30s Bike + :30s Spiderman + Reach :30s Bike + :30s …

300

June 15, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 5 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Alternating Warrior Squats 3 Rounds: 5 Russian Baby Makers (V…

Loose as a Goose

June 14, 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…