WOD+

End of the Rainbow

March 18, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up 3 rounds: 15 band pull aparts 15 banded face pulls 10 step ups 30 sec. anterior delt smash 30 sec. thoracic spine roll Weightlifting Bench Press (5x3x2xmax) Set 1: 5 @ 80% Set 2:…

bootcamp

March 16, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 50 single jump ropes 10 plate front/lat raise 10 banded hamstring curls Metcon (No Measure) Tabata: 20/10 (4:00) Battleropes Tabata: Plank spidermans Db. leg mt…

Fun with a Partner

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 1 3 point shuttle sprint 5 clean high pulls 5 strict presses 10 Body weight squats (add bar/weight each round) 20 single jump ropes Metcon (AMRAP – Reps) …

19.4

March 15, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 1:00 light row Increase weight each set 5 snatch DL 5 Snatch high pull 5 snatches 10-15 ring rows…….last round = 5 pull ups instead Mobility Banded …

Pre Game and Recovery

March 14, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Mobility — Upper Body — 1. Puppy Pose – 1:00 2. Shoulder to Floor – 1:00/each 3. Wrist Stretches – 1:00 — Lower Body — 1. Couch Stretch – 2:00…

Primer Wednesday

March 13, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500-350-200 Meter Row After each set: 10 Hollow Rocks (Video) 10 Superman Rocks (Video) 5 Dowel Passovers + 5 Dowel OHS 3 Inchworms (Video) 2 Rounds through, rot…

BeDTime

March 12, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Row + :30s Reverse Samson – Video :45s Moderate Row + :30s Walkouts :30s Fast Row + 10 Pushups + 5 Barbell Strict Press :15s Sprint Row + 5 …

Sir Charles

March 11, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Station 1 – :50s Row (light pace) Station 2 – :50s Warrior Squats – Video Station 3 – 9 Pushups, 12 Sit-Ups, 15 Air Squats Stati…

Bike Drop

March 9, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) On the 2:00 x 18 (3 rounds): Minutes 1+2 – 25/18 Calorie Assault Bike Minutes 3+4 – 1 Round of “Strict Cindy” + 20 AbMat Sit-Ups Minutes …

bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) As a group… 30 jacks 30 seal jacks arm action in and outs 10 glute bridges dynamic hams. iron cross spidermans scorpions roll outs squats Metcon (No Measure) 3 rou…