WOD+

Blake you

May 27, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard 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 Mobility Hip flossing bully stretch …

Fair Share

| No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 banded over and back Shuttle Run 10 banded face pulls 10 squat jacks 10 banded pull apart Metcon (AMRAP – Rounds and Reps) This is a partner workout. Y…

Yay Snatches

May 26, 2017 | No Comments

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…

It Can Get Worse

May 25, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 500m 50ft High Kicks 100ft Power Skips2 min Quad Smash 1 min Bowler Stretch Skill Work Hang Power Clean WOD Metcon (Time) 21-15-9 Hang Clean 135/95 …

Wall to the Balls

May 24, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard 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 Flossing 1 min Couch Stretch Skill Work Wall B…

Minutes

| No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 30 seconds jacks ring rows squat jacks inchworms Metcon (AMRAP – Reps) This is a keep a nice pace workout…don’t go crazy off the “goR…

Push It Up

May 23, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Min Shoulder Pass Thru 10 Push-up to Down Dog 10 T Spine Bridges1 min Lat Smash 1 Min T Spine Smash 1 Min Chest Smash Skill Work Push Jerk Weightlifti…

Regional workout…why not???

May 22, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10AMRAP 30 lateral hops 10 db press 10 squats 10 ring rows Metcon (Time) DB OH walking Lunge (100ft) 100 dbls/300 singles 50 wall balls sled pulls (100ft) – make t…

Fat Amy

| No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 1 mile 1 min Quad Smash 1 MIn Hamstring Smash 1 min GLute Smash 1 min Bully Stretch WOD Fat Amy (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpee…

Bootcamp

May 20, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10 min AMRAP 1 shuttle run 10 squats 10 sit ups 10 push ups 20 jump. lunges Metcon (AMRAP – Rounds) AMRAP 26 Row 250 20 burpees Row 250 30 med ball cleans Row 250 …