WOD+

Do you Need a Hero

May 20, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up WOD 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 Holleyman (Time) 30 Rounds for time of: 5 Wall-…

Swingaling

May 19, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope Row 500m1 Min Shin Smash 1 Min Calf Smash 1 Min Calf Stretch Skill Work KB Swing Double-unders WOD Metcon (Time) 100 KB Swings 2/1.5 30 …

Squat the Heaviness

May 18, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 50 ft Squat Turns 50 Ft Bear Crawl 50 ft Spiderman Crawls1 min Flossing 1 Min Quad Smash 1 min Couch Stretch Skill Work Back Squat Weightlifting Back Sq…

Bootcamp

May 17, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 seconds: Jack side skates air squats burpees Metcon (No Measure) 100m. SPRINT in between each exercise 100 hammer swings 90 lunges 80 tire step ups 70 sit up…

Snatchnanagins

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch…

Squats

May 16, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips1 min Bowler Stretch 1 min Bu…

Playin’ Cards

May 15, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10min AMRAP Bike 8 cal 16 walking lunges 10 ring rows 10 sit ups Metcon (No Measure) Hearts – med ball clean Diamonds – slam ball Spades – Hand stand p…

Stronger Than Yesterday

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Shoulder Pass Through 10 Presses 10 Tuck Jumps1 min Pec Smash 1 min Lat Smash 1 min T spine opener on wall Skill Work Push Press Weightlifting Pus…

Run AGAIN!!!!

May 13, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROunds 2 min Assault Bike 10 Cleans 10 Jerks WOD Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile…

Fight Gone Ballz

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 30 sec squat 1 minute: “birthing stretch” 30 sec plank hold 30 sec. lat hops 30 second db press 30 second burpee Rest 30 seoconds Metcon (No Measure) 5 Roun…