WOD+

“Sisson” Hero WOD

July 28, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 3x @ 50ft each movement Jog high kicks butt kicks hip opener bear crawl & 10 ring rows Mobility Red bar pass thru (retract shoulder blades) X 10 Band pull aparts X1…

Hangin’ OUt

July 27, 2017 | No Comments

586 CrossFit Asylum – CrossFit There is alot going on today. You need to have weights ready to go for the lifting portion of the workout. I know most of you read this before coming in…so look at your percentanges before class and know wha…

Bootcamp

July 26, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Shuffle High skip backwards run broad jump Metcon (No Measure) 3x5AMRAP Row 400m 15 kb swings 15 dips Rest 1:00 3x5AMRAP 10 cal bike 20 KB lunge 15 wall ball Re…

Split Yo Pants

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 1 round Shuffle High skip Grapevine backward run Then…. 40:20 (3x) Lunges inchworms broad jumps Mobility Hamstring and glute smash (foam or ball) Stationary spider…

Who needs weights?

July 25, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP10 50 single jump ropes 3 wall walks 10 ring rows 15 glute bridges with feet on med ball Mobility 1. facing wall w/hands on wall – push torso towards floor wh…

bootcamp

July 24, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Run 200m 10 lunges 10 squats 10 ring rows Metcon (No Measure) Set 1: 3 Rounds 25 hammer swings 5 box jumps 50m sled pull sprint Rest 2-3 minutes between each set Set 2: …

Baby Got Back

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) Run 800m at the 200m 10 walking lunges at the 400m 10 squats Then complete 1 minute wall sit 1 minute KB squat hold 1 minute birthing stretch Back Squat (3-3-3-3-3) 20 m…

Chesticles

July 22, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Run 200m 5 push ups 5 diamond push ups 5 wide push ups 5 explosive push ups Mobility Skill Work Review appropriate lifting techniques for bench press Take this …

Bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) AMRAP 8min 3 point shuttle run 20 plank jacks 10 squats 10 step ups Metcon (Time) 7 Rounds 15 kb swings 15 front squats (95/65) 15 box jumps Ab circuit if time……

If Your’re Happy and You Know It…..Raise Your Hands

July 21, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds/30 seconds 1. handstand hold 2. squat jumps 3. empty bar strict press 4. Plank jacks 5. Rest 1 minute Skill Work Review points of performance for strict press M…