WOD+

Cover Girl

November 9, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 400 Meter Run (or row) :10-:30s Handstand Hold (against wall) 15 AbMat Sit-Ups 12 Pushups 9 Dowel Overhead Squats 2 Rounds: :30s Alternating Samson Str…

Loose as a Goose

November 8, 2018 | 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…

Wrecking Crew

November 7, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:30 Light Row or Bike 5 Scap Retractions 10 Slow Air Squats :30s Alternating Warrior Squats – Video 2 Rounds: 200 Meter Jog 5 Dumbbell Strict Pr…

Flying High

November 6, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, at low intensity: 1:00 Light Bike (or Row) 15 Slow Banded Good Mornings 3 Inchworms 2 Rounds: :45s Moderate Bike (or Row) :15s Jump Rope (singles or do…

Dive Bomber

November 5, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/21 cal Row 3 Walk outs 3 Spiderman 15 SIT-UPS 24/27 bike 5 Wall Squats 5 Russian Baby Makers 2 Rounds 5 Scap Retractions 2 Strict Pull-ups 20s Handstand Hold …

Taser

November 3, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run or 500m row 3 Rounds 9 Kb Swings 12 Squats 15 sit-ups 200m run after every round 1 ROund 5 Snatches 200m Run 6 Kb Swings 6 Thrusters 3 Kb Swings 3 Thrus…

bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Row 250 10 dynamic hamstrings Lateral side steps 12ea 12 band pull aparts 12 lateral L raises Metcon (No Measure) 3 rounds 30:10 battle rope squat push up 30:10…

Prime Time

November 2, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Light Effort 1 min Row 1 min Bike 20 Sec Samson Stretch Moderate Effort 45s Row 45s Bike 7 Walkouts Fast Effort 30s Row 30s Bike 3 Push-ups 3 Burpees 3 Lateral B…

RRR

November 1, 2018 | 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…

Cement Mixer

October 31, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 90s bike or row 5 Scap Retractions 10 Squats 30 s Warrior Squat 2 Rounds 200m Jog 5 DB Strict Presses 5 Waiter Squats Gymnastics On the minute x10 Even-…