WOD+

bootcamp

October 20, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 Rounds Row 250 12ea. lateral band walks 20 glute bridges 20 band pull aparts 10 roll outs Metcon (No Measure) AMRAP5 Bike 10/7 cal 15 Ring Rows 20 Weighted Toe Touches…

Boats and Toes

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds :50s Row :50s Mobility Station (rotates, see below) 5 Scap Retractions + 5 Kip Swings 6 Burpees + 12 AbMat Sit-Ups 10 Alternating DB Snatches (very ligh…

Tiger Blood

October 19, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Slow Bike or Row, directly into: 2 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats (Video) 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s second Samson Stretch each …

Loose as a Goose

October 18, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-20 min Recovery Run/Row/Bike Mobility 2 min each Lat Smash Trap Smash Pec Smash Quad Smash Couch Stretch Pigeon Core Work 3 Rounds 10 Barbel Rollouts 15 Weigh…

Take 5

October 17, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Round :55s Bike or Row :30s Plank Hold + :30s Dowel Passovers 5 Strict DB Presses, each arm (pause at top) 7 Good Mornings + 7 Elbow Rotations + 5 Push Presses…

Down and Out

October 16, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of the below: 1:00 Light Row + 15 GHD Sit-Ups :45s Moderate Row +15 Slow Banded Good Mornings :30s Fast Row + 15 Light Kettlebell Swings Specific primer…

JT

October 15, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20-40 Double-Unders 2 Spiderman and Reach, each side (Video) + 5 Pushups 15/12 Calorie Row 10 Dowel Overhead Squats 15 Russian Kettlebell Swings (53/35)…

Mind Eraser

October 13, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5-4-3-2-1 Spiderman and Reach, each leg (Video) Walkouts (Video) *After each round, 100 Meter Jog Barbell Warmup (empty barbell) – 5 Good Mornings 5 Back Squat…

bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Bike 8 cal 15 glute bridges 15 ea. band cross walks Bike 8 cal 10 total : scorpion crossovers Bike 8 cal 20 band pull apart 20 pass thrus Metcon (No Measure) 5 rounds: 5…

Tripled Up

October 12, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Slow Bike or Row, directly into: 2 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s second Samson Stretch each side :30…