WOD+

TGIF

June 23, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 1 Mile1 min Glute Smash 1 min T Spine Smash 1 min Pigeon on Box Skill Work Curtis Press WOD Metcon (Time) 5 Rounds 50 Dubs 15 T2B 3 Curtis Press 185/135 Cash…

When Life brings You Down…..Stand Up

June 22, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips1 min Quad Smash 1 min Hamstr…

6 Balls

June 21, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10min AMRAP Run 50m forward 50m backward 25m walking lunges 25m high kicks 25m broad jumps 25m hip openers Metcon (Time) 6 Rounds… 6 med ball over the shoulder 6 b…

Beep Beep Who’s got Keys to the Jeep

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Rack Suicide 10 Lunges 10 Pike Push-ups1 min T spine Bridges 1 min Ant Shoulder Smash 1 min Tri Smash Skill Work HSPU WOD Metcon (Time) 50 Box Jumps 2…

Ring Dinger

June 20, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 2 Min Assault Bike 10 Ring Rows 10 KB SDHP1 min Lat Smash with Ball 1 Min Low Back Smash with Ball 1 Min Pigeon Stetch Skill Work Pull-ups WOD Metcon (A…

bootcamp

June 19, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10min AMRAP high kicks deep lunge butt kicks shuffle 5 burpees Metcon (Time) 50m sled push 50 air squats 50 push ups 50 sit up 50m sled push 40 – squat, push up, s…

International Snatch Day

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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…

Partner Up

June 17, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 50m forward run 50m backward run 20 lunges 15 rows 2 wall walks Metcon (Time) 800m farmer carry (53/35) 100 air squats/plank hold 90 pull ups/hollow rock hold 8…

Despacito

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 2 min Assault Bike 10 Squats 10 Push Press WOD Metcon (Time) 5 Rounds 30 Push-ups 20 Front Squat 115/75 20 Push Presses 115/75 30m Sled Push 6/4 Stretch…

Clean for the Weekend

June 16, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 500m 5 Hang High Pulls 5 Toe Drops1 min Low Back Smash 1 minLaying Twists Skill Work Power Clean Weightlifting Power Clean (5-3-3-3-2-1) 5@65% 3…