WOD+

Clean’er Up

October 19, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Row 500m 3 Rounds 5 Deadlifts 5 Hang Cleans 5 Good Mornings 5 Elbow Rotations 5 Front Squats1 min Quad Smash 1 min Glute Smash 1 min Couch Stretch Skill Work 5 Clean High Pulls (Medium…

fatty acid takeover

October 18, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds 50ft high knees 50 ft shuffle 10 squats 5 burpees Metcon (No Measure) AMRAP 6 Stations #1. 50ft sled push/10 push ups #2. 10 weighted sit ups/2 wall walks #3. 8 weighted step ups/10 d…

Numb

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586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 10 Push-up to Down Dog 50ft Squat Turns1 min Low Back Smash 1 min Hamstring Smash 1 min T spine Smash 4×30 Sec DownDog Skill Work 3×30 sec Handstand …

Flat Tire

October 17, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 250 5 Deadlifts with Weight 30 Sec Plank1 min Low Back Smash 1 min Glute Smash 1 min Flossing Skill Work Deadlift WOD Metcon (Calories) On the Min x15 Min 1- 10 Deadlifts …

bootcamp

October 16, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds bike 2 minutes walking sumo 10 push ups Metcon (Time) 21-18-15-12-9-6-3 Bench press sumo DL with heavy KB pull up GHD or ab mat sit ups cal row…

Lunges and Plunges

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586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Bike 2 min (pedal like you mean it not a leisurely stroll) 3 Rounds 5 Curtis Press 10 Ring Rows 10 Sit-ups1min Couch Stretch 1 min Pigeon Stretch Weightlifting Back Rack Lunge (10-10-1…

Flash and Arrow

October 14, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 Rounds 20 jacks 10 squat jumps 20 lunges 10 pike push ups Metcon (No Measure) In Teams of 2 – 26 min. AMRAP Partner A-Rows 500 Partner B – hang power clean and jerk. 135/95 MANY …

Shenanigans

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586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) For 10 min 5 Burpees Run 50ft 5 Squats Run 50ft 5 Cleans WOD Metcon (Time) Row or Bike 60/45 Cals 6 Rounds of Chief Row or Bike 40/30 Cals 4 Rounds of Chief Row or Bike 20/15 Cals 2 Ro…

TGIF

October 13, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Med Ball Cleans 50 Ft High Kick to Low Lunge with a Twist 10 Box Jumps1 Min Back Smash 1 min Couch Stretch 1 min Birthing Stretch Skill Work 10 Wall Squats Try togged close…

Lego

October 12, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Zombie Warm up The area between the Boxes and the Rack is the area. The Coach will be the first zombie once a person is tagged they become a Zombie and can only Bear Crawl to tag other…