WOD+

19.3

March 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:30 Light Row 25′ Walking Lunge 12 AbMat Sit-Ups 6 Box Step-Ups (unweighted) ~:10s HS Hold or 6 Pushups 1 Rounds, aiming to bring the raised arm…

Oh Yea

March 7, 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…

Wednesday Primer

March 6, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500-350-200 Meter Row After each set: 10 Hollow Rocks (Video) 10 Superman Rocks (Video) 5 Dowel Passovers + 5 Dowel OHS 3 Inchworms (Video) 2 Rounds through, rot…

Three Wheeler

March 5, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Light Bike + :30s Reverse Samson – Video :45s Moderate Bike + :30s Walkouts :30s Fast Bike + 10 Pushups + :10s HS Hold :15s Sprint Bike + 10…

Adele

March 4, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds Station 1 – :50s Row (light pace) Station 2 – :20s Jump Rope (singles or doubles) + 7 Empty BB or Dowel OHS Station 3 – :50s Warrior S…

bootcamp

March 2, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Easy 500m row 50ft: high kicks deep lunge/stretch inchworm 5 roll outs Metcon (No Measure) KB and Rope Battle Min.0 -1: 10 battle rope burpees MIn 1 – 2: 15 KB swi…

Mercury

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row, 1:00 Bike :45s Row, :45s Bike :30s Row, :30s Bike 2 Rounds: :45s Alternating Reverse Samson Stretches – Video :30s Spidermans – Video :15s …

19.2

March 1, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Light Bike, Row, or Ski Erg 25 Double-Unders 3 Spidermans each side – Video 3 Walkouts – Video 3 Russian Baby Makers – Video :30…

RRR

February 28, 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…

Primer Wednesday

February 27, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500-350-200 Meter Row After each set: 10 Hollow Rocks (Video) 10 Superman Rocks (Video) 5 Dowel Passovers + 5 Dowel OHS 3 Inchworms (Video) Snatch Barbell Warmup…