WOD+

flip dem cards DAVE!

January 20, 2018 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds 100ft. jog 50ft. high kicks 50ft. shuffle 50ft. butt kick 7 burpees Metcon (No Measure) This is heavy of the legs today…scale where you need to in order to keep up! Hearts: weig…

Great Lakes Games

| No Comments

586 CrossFit Asylum – CrossFit 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 Dips WOD Metcon (Time) 19 min Cap 24-21-18-15-12-9-6-3 P…

Complex

January 19, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Bike or Row 2 min 3 Rounds 5 Good Mornings 5 Elbow Rotations 5 Presses 5 Stiff Leg Deadlifts1 min Lat Smash 1 min T spine Smash 1 min Bowler Stretch 1 min T spine Wall Opener Skill Wor…

500

January 18, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 min of Jump Rope or Double-unders 5 Squats 5 Push-ups 5 Sit-ups1 min Calf Smash 1 min Calf Stretch 1 min Couch Stretch Skill Work Double-unders WOD Metcon (Time) 500 Double-…

Around and Around

January 17, 2018 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 Rounds 100 Jog 50ft bear crawl 50ft walking lunge 10 ring rows 10 push ups Metcon (No Measure) 2 Rounds 1 – med ball slams 2 – Battle ropes 3 – weighted step ups 4 – …

Hump Day

| No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 250m 5 Good Mornings 5 Back Squats 5 Deadlifts w/weight 5 Box Jumps or Step us1 min Low Back Smash 1 min Hamstring Smash 1 min Flossing Skill Work Deadlift WOD Metcon (Tim…

Power of the Clean

January 16, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up 30 sec (No Measure) 30 sec of each exercise Rest 1 min between rounds 3 Rounds Jumping Jack Burpees Mtn Climbers Side to side hops1 min GLute Smash 1 min Hamstring Stretch 1 min Flossing 1 min Pigeon Skill…

Fran

January 15, 2018 | No Comments

586 CrossFit Asylum – CrossFit 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 Dips Skill Work 5 Kips 5 kipping pull-ups Thruster WOD F…

For Martin

| No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds 1 minute bike 10 good mornings 10 squats 30 sec. plank hold Metcon (No Measure) 10,9,8…. KB swings/goblet squats 100ft KB lunge Sit ups/burpees 100ft. KB lunges Then…. ABs…

Spirit Panda

January 13, 2018 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 Rounds Down and Back: Jog Shuffle 2 broad jumps – 1 burpee Metcon (No Measure) 5 Rounds: 4:00 on/4:00 off Row 30/20 calories Assault Bike 20/14 calories 10m shuttle sprints for remaind…