WOD+

Satans Whiskers

January 9, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, steadily building intensity: 15/12 Calorie Row + 10 Hollow Rocks (Video) 12/9 Calorie Row + 10 Superman Rocks (Video) 9/6 Calorie Row + 2 Strict Pull-U…

Fuller Circle

January 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds, at low intensity: 1:00 Bike 25 Double-Unders 1:00 Row 50′ Walking Lunge (un loaded). Gymnastic Strength On the 2:00 x 5 Rounds: 40% of Max Ki…

DT

January 7, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/21 Calorie Row Mobility Station (see below) 24/17 Calorie Assault Bike 5 Wall Squats – Video + 7 Strict Pull-Ups + 10 Barbell OHS Mobility Station 3 Rus…

Bootcamp

January 5, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Row 500m 10 ea. dynamic hams 5 walkouts 10 scorpions 5 roll outs 10 BW squats Metcon (No Measure) Face cards = 11 Ace = 1 Hearts – weighted lunges Diamonds –…

Bees Knees

January 4, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike 1 Round of Strict Cindy :30s Walkouts – Video :30s Alternating Samson Stretches – Video 3:00 Row 1 Round of Strict Cindy :30s Warrior Squat…

RRR

January 3, 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…

Air Walker

January 2, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, steadily building intensity: 15/12 Calorie Row + 10 Hollow Rocks (Video) 12/9 Calorie Row + 10 Superman Rocks (Video) 9/6 Calorie Row + 2 Strict Pull-U…

Fran

December 31, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/21 Calorie Row Mobility Station (see below) 24/17 Calorie Assault Bike 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats – Video Mobility Station…

Saving Grace

December 29, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Alternating EMOM x 12 (3 Rounds): Minute 1 – :50s Row Minute 2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups Minute 3 – :50s Bike Minute 4 &#…

Over and Out

December 28, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Not for Time: 3:00 Bike 1 Round of Strict Cindy :30s Walkouts – Video :30s Alternating Samson Stretches – Video 3:00 Row 1 Round of Strict Cindy :30s…