WOD+

Sea Legs

January 18, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Not for Time: 3 Rounds: 20/15 Light Bike :30s Alternating Samson Stretches – Video 1 Round of Strict Cindy :30s Spidermans – Video 3 Reps of the R…

RRR

January 17, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-20min Run/bike/row Mobility 2 min Quad/ Adductor Roll out 2 min Couch Stretch 2 min Straddle Stretch 2 min Pigeon 2 min Ankle Flexion Core Work 3 Rounds 20 GH…

Frank the Tank

January 16, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250-200-150-100 Meter Row After each set: 10 Hollow Rocks (Video) 10 Superman Rocks (Video) 2 Inchworms (Video) 3 Empty Barbell Good Mornings 3 Empty Barbell Sti…

Chain Reaction

January 15, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, at low intensity: 2:30 Bike 5 Scap Retractions – Video 5 Kip Swings 5 Strict Pull-Ups 10 Pushups 15 AbMat Sit-Ups 2 Rounds: :30s Walkouts –…

Double Date

January 14, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 round :50s Row (light pace) :20s Jump Rope + 5 Dowel Overhead Squats :50s Warrior Squats – Video 5 Snatch Grip Deadlifts + 3 Hang Muscle Snatches + 1 OHS…

bootcamp

January 12, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard ()…

Speed Bump

| No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 21-15-9: Calorie Row Hollow Rocks – Video Calorie Bike (or 75-50-25 Double-Unders) Superman Rocks – Video After each round, complete the below mobili…

Griffin & Oliver

| No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 100 50 jump ropes 16 lunges 10 push ups Metcon (No Measure) With a partner: 30min AMRAP Partner A: 500m Row Partner B: hang power clean and jerks (barbell o…

Fight Gone Bad

January 11, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Not for Time: 2:00 Bike 1 Round of Strict Cindy :30s Walkouts – Video :30s Alternating Samson Stretches – Video At low intensity (walk through pace):…

Loose as a Goose

January 10, 2019 | 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…