WOD+

REST and RECOVER

May 16, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Mobility — Upper Body — 1. Puppy Pose – 1:00 2. Shoulder to Floor – 1:00/each 3. Wrist Stretches – 1:00 — Lower Body — 1. Couch Stretch – 2:00…

Bar Star

May 15, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Tempo Bike 1st minute slow, 2nd minute moderate, 3rd minute moderate/fast. 2 Rounds: 6 Cossack Squats – Video 12 Hollow Rocks – Video 6 Pausing …

Bootcamp

May 11, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 800m Jog then 3 round 30sec. each squat mt. climber sit up burpee Metcon (No Measure) 30:10 3 Rounds Battle ropes (you can change up the battle rope movement for each ro…

Cement Mixer

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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 :30s Spiderman + Reach – Video 10 Holl…

Napalm

May 10, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/24 Calorie Row 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups 18 GHD Sit-Ups + 18 Banded Good Mornings 5 Wall Squats – Video 10 Stiff-Legged Deadli…

Optional Recovery

May 9, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Optional Recovery A mid-line based active recovery session today. 21-18-15-12-9-6-3: Calorie Row GHD Sit-Ups Calorie Erg Bike Pausing Hip Extensions Mobility — Upper Body — 1. Pu…

Jack Squat

May 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 6 Cossack Squats – Video 12 Hollow Rocks – Video 6 Pausing Waiter Squats (3 each side) – Video 12 Superman Rocks – Video Barbel…

Lead Foot

May 7, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15/12 Calorie Row, 5 Russian Baby Makers – Video 15/12 Calorie Row, 10 Spiderman + Reach (5/side) – Video 15/12 Calorie Row, 15 Glute Bridges –…

Muscle Monday

May 6, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, Not for Time: 1:00 Light Row 6 Slow Scap Retractions – Video 5 Walkouts – Video 4 Spiderman + Reach (each side) – Video 3 Russian Bab…

Bootcamp

May 4, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10 min AMRAP Jog 100 10 banded DL 10 squats 30 single jump ropes Metcon (No Measure) 5 Rounds bike 10/8 cal 10 DB snatches 100m sled push 30 dubs or singles…