WOD+

Oh Yea

September 13, 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…

Dead Meat

September 12, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 40s Bike or Row 4 Slow Russian Baby Makers (Video) :40s Bike or Row 5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses (empty BB) 3 sets of 3 Jerk d…

Always Remembered

September 11, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 250m Light-Paced Row 5 Pushups 5 Spiderman and Reach, each leg (Video) 5 Slow Scap Retractions (Video) 5 Kip Swings 1-5 Strict Pull-Ups 5 Wall Squats (…

E Brake

September 10, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 1:30 Row 1 Round of “Strict Cindy” 15 Russian Kettlebell Swings (53/35) 15 AbMat Sit-Ups 3 Spiderman and Reach, each side (Video) 10 Dowel O…

Chain Gang

September 8, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Alternating OTM x 12 (3 Rounds): Minutes 1+2 – 1:30 Light Bike, Row, or Ski Erg Minute 3 – :45s Mobility* Minute 4 – 1 Round of “Strict Cindy” …

Bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 5-8 minutes Line drills i.e. high kicks, shuffles, lunges…. Metcon (No Measure) 5 Rounds :45 on/:15 off Battle ropes box jumps KB SDHP wall ball burpees Rest…

Boat Race

September 7, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Slow Bike or Row, directly into: 3 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats (Video) 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s second Samson Stretch each …

Loose as a Goose

September 6, 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…

Twenty Something

September 5, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 (3 Rounds) Minute 1 – :40s Bike or Row Minute 2 – 4 Slow Russian Baby Makers (Video) Minute 3 – :40s Bike or Row Minute 4 – 5 Good Mornings + 5…

Jacked and Diane

September 4, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 250m Light-Paced Row 5 Spiderman and Reach, each leg 10 Slow Scap Retractions 15 AbMat Sit-Ups 100 Meter Run 2 Rounds: 100 Meter Run, 3 Deadlifts 100 M…