WOD+

I mean….seriously????

November 18, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 10 min…. 150 row 50ft walking lunges 10 push ups 50 ft. bear crawl Metcon (No Measure) EMOM10 40 sec. battle rope 20 KB swings then….with a partner 70 air squats 70 db push press 7…

Can’t get no Satisfaction

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586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Row 500m 3 Rounds 5 Snatch Grip Presses 10 Lunges 5 Strict Pull-ups1 min Barbel Ant Shoulder Smash 1 min Lat Smash 1 min Bowler Stretch 1 min Bully Stretch WOD CrossFit Games Open 16.1…

Upside Down

November 17, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 10 Presses 10 Squats 10 Mtn Climbers2 min Calf Smash on Kb 1 min Hamstring Smash 1 min Couch Strech Skill Work Double-unders WOD Metcon (Time) 1 Round 100 Doub…

Max out

November 16, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 250 5 Good Mornings 5 Back Squats 5 Stiff Legged Deadlifts 5 Deadlifts1 min Back Smash 1 min Quad Smash 1 min Glute Smash 1 Min FLossing 1 min Couch Stretch Weightlifting …

Bootcamp

November 15, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 10 min 2 min row 5 med ball thrusters 5 strict pull ups 30 sec. plank hold Metcon (No Measure) 15min AMRAP 10 wallball 20 DL 10 burpee over bar 20 plank up and down Rest 15min AMRAP 50 rope sl…

Hump Day

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586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100ft Carioca 10 Squats 5 Scape Push-ups 1 Round 10 Wall Balls 10 Sit-ups 10 Push-ups1 min Quad Smash 1 min Chest Smash 1 min Couch Stretch 1 min Pigeon Stretch WOD Metcon (Ti…

Tangled Tuesday

November 14, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 10 min 5 Cals on Bike 5 Squat Jumps 5 Cleans 5 Strict Pull-ups 5 Sit-ups1 min Back Smash 1 min Quad Smash 1 min Lat Smash 1 min Flossing WOD Metcon (Time) 30 Calorie Assault Bike 30 Bo…

Monday Blues

November 13, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds 2 min bike 50ft bear crawl 50ft walking lunge 10 ring rows Metcon (No Measure) 9 min EMOM 10 cal row 25 squats 20 push ups Then 4AMRAP 10 alt. DB snatch 15 box jump overs 20 T2B 25 Bu…

Complex Snatch

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586 CrossFit Asylum – CrossFit 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 Drops SKILL TRANSFER E…

Work twerk

November 11, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 10 min 100ft Shuttle Run 50 ft Bear Crawl 5 Burpees 10 Sit-ups WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge…