WOD+

H-S-P-U

September 16, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up WOD Warm-up (No Measure) 3 Rounds 30 sec Torso Twists 10 Laying Red Bar Lift offs 10 Pike Push-ups 5 Cleans with Weight Metcon (Time) 3 HSPU 3 Cleans (185/125 lbs) 6 HSPU 3 Cleans 9 …

Lift The Dead

September 15, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 2 min 10 Banded Good Mornings 10 Stiff Legged DL1 min Back Smah 1min Glute Smash 1 min Flossing Skill Work Deadlift Weightlifting Deadlift (5-3-3-3-…

Clean your act up

September 14, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 10 Good Mornings 10 Hang Clean High Pulls1 min Back Smash 1 min Calf Smash on Kb 1 min Banded Ankle Smash Skill Work Hang Clean Double-u…

ATP

September 13, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Bike 8 cal 50ft walking lunge 10 push ups 10 ring rows Metcon (No Measure) A. 4x 25ft sled push for weight B. 80 dbl unders or 240 singles Run 800 Run 400 with …

Straw that broke the camels back

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Assault Bike 3 ROunds 15 Ring Rows 15 Push Press 15 Squats1 min Couch Stretch 1 min Bowler Stretch 1 min Tspine twists Skill Work Rope Climbs WOD Metcon (T…

Snatch Day

September 12, 2017 | No Comments

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…

Bootcamp

September 11, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 20 jacks 10 burpees 10 squat jumps Metcon (No Measure) 3 Rounds (15min time cap) 20 KB swings 20 SDHP 20 goblet squats 20 snatches 20 russian twists 20 bent ove…

Never Forgotten

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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 Dips WOD Metcon (Time) 2001 meter…

Crossfit Lite…Kinda

September 9, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft: jog butt kick high knees shuffle 50ft high kicks lunges inchworms Metcon (AMRAP – Rounds) Row 800m Run 800m 60 kb swings 60 wall balls 40 push ups …

2 Little Shorties

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Assault Bike 3 Rounds With Weight and increase each Round 5 DL 5 Clean High Pulls 5 Power Cleans 5 Front Squats WOD Metcon (AMRAP – Reps) AMRAP7 5 Bo…