WOD+

Fancy Pants

May 25, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200 Meter Jog 5 Dumbbell Strict Presses, each side 5 Waiter Squats, each side – Video 5 Pausing Overhead Squats (empty barbell) 7 Hang Power Snat…

Smarty pants

May 24, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Amrap10 200m run 10 push up 10 band pull aparts 20 lateral band walks 10 sqauts Metcon (No Measure) 3 tabatas: A. Battle rope Tabatha (20:10 for 4 minutes) B. Sit up C. …

Joker

| No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/24 Calorie Row 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups 18 GHD Sit-Ups + 18 Banded Good Mornings 2 Rounds, not fore time: 5 Wall Squats – Vid…

Recovery Day

May 23, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Optional Recovery Athlete’s choice of machine, with preference in the following order: 1. Assault Bike 2. Rower 5 x 3:00 on, 1:00 off 1:30 – Light Effort 1:00 – Moderate Ef…

Dirt Nap

May 22, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Bike or Row 2 Rounds: 6 Cossack Squats – Video 12 Hollow Rocks – Video 6 Pausing Waiter Squats (3 each side) – Video 12 Superman Rocks &#…

Strict Nicole

May 21, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 1 Round of with 3 Strict PU, 6 Pushups, 18 Sit-Ups) 20-30 Single or Double-Unders 200m Run Gymnastic Strength 10 Sets for Time: 30% of Max Strict H…

Hot Air

May 20, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, Not for Time: 1:00 Light Row 6 Slow Scap Retractions – Video 5 Walkouts – Video 4 Spiderman + Reach (each side) – Video 3 Russian Bab…

Bootcamp

May 18, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) AMRAP 10: build speed each round 3 point shuttle run 30 mt. climbers 7 burpees 4 roll outs Metcon (No Measure) Pyramid each set: begin with the first 2 exercises and the…

Buzz Light Year

| No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 100 Meter Run 3 Barbell-Facing Burpees 1 Rope Climbs Directly into… 5 Clean and Jerks WOD Metcon (Time) In Teams of 3, with a 30:00 Time Cap: 3 Round…

Fight Club

May 17, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, not fore time: 5 Wall Squats – Video 10 Stiff-Legged Deadlifts (empty barbell) :15s Deadhang Hold on PU Bar :30s Alternating Warrior Squats ̵…