WOD+

2sday

September 10, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Shoulder openers 15 ring rows 100 Ft Carioca 10 Power Lunges Weightlifting EMOM5 5 Strict Pull-ups ( add weight if you can) Turkish Get Up (3-3-3) 3 per side Nasty Girls (Time…

Monday

September 9, 2013 | No Comments

Main – CrossFit View Public Whiteboard 30 sec (No Measure) 30 sec of each exercise Rest 1 min between rounds 3 Rounds Jumping Jack Burpees Mtn Climbers Side to side hops Weightlifting EMOM5 3 Squat Cleans (185/115) Deadlift (3-3-3-3-3) Metcon (…

Hammer Jay

September 7, 2013 | No Comments

Main – CrossFit Happy Birthday Anthony View Public Whiteboard Warm-up (No Measure) 3 Rounds Run 200m 50 Ft walking lunge 15 Arnold Presses 50ft Power skips Metcon (Time) 10 HSPU 20 K2E 30 Burpees 40 Box Jumps 50 Sledge Hammer Swings (25 a side)…

Jimbo 2.9

September 5, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Jog 200m 15 Deadlifts 15 Push Press Jimbo 2.9 (Time) 2 Rounds 9 Deadlifts 275/185 9 Muscle-ups 9 Parallete HSPU Then 29 Unbroken Double-Unders 29 Pull-ups 29 Burpees…

Eve of Jimbo 2.9

September 4, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100 ft Running high knees 100 ft Power Skips 100ft Bear crawl Metcon (Time) Run 800m Walk on hands 25 ft Row 1000m Walk on hands 25 ft Run 400m Walk on Hands 25 ft Row 500 Wal…

Eve of Jimbo 2.9

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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 100 ft Running high knees 100 ft Power Skips 100ft Bear crawl Metcon (Time) Run 800m Walk on hands 25 ft Row 1000m Walk on hands 25 ftRun 400m Run 400m Walk on Hands 25 ft Row…

September

September 3, 2013 | No Comments

Main – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) 2 Rounds of 10 run 200m after each1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Weightlifting EMOM8 3 Weighted …

Saturday yo

August 31, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 10 GI Jane Push-ups 10 Tuck Jumps 10 Sit-ups Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″…

It’s Friday Bitches

August 30, 2013 | No Comments

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 min of Cindy 5 Pull-ups 10 Push-ups 15 Squats Weightlifting Sumo Deadlift – Use Deadlift Max 5 @ 55% Tm 5 @ 65% 5 @ 75% 5 @ 80% 5@ 85% ME @ 90% Weightlifting EMOM5 Power Snatch…

Labor Day Weekend

August 29, 2013 | No Comments

Due to so many people going out of town, we will only WOD at 10:00am on Saturday, 8/31. The Asylum will be closed on Labor Day.  BUT, we will be meeting at the Eastwood Beach site at Stony Creek Metropark for a fitness trail run starting at 11:00am.…