WOD+

Kettle Hell

January 13, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Row 500m 5 Good Mornings 5 From Squats 5 Russian Kb Swings 2 Rounds 10 Box Step ups 3 Burpees1 min Quad Smash 1 min Chest Smash 1 min Couch Stretch 1 min Banded Chest Opener W…

TGIF

January 12, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 2 min on Bike or Rower 2 rounds 5 Strict Pull-ups or Ring Rows 5 Push-ups 10 Squats 2 rounds 5 Kip Swings 3 Kipping Pull-ups 5 Push-ups 10 Squats1 min Glute Smash 1 min Flossing 1 min …

Deficit

January 11, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Row 500m 3 Rounds 5 Good mornings 5 Stiff leg Deadlifts 5 Back Squats 5 Deadlifts w/weight (increase each round) Skill Work Deficit Deadlifts Weightlifting Deficit Deadlifts (5-5-5-5-5…

Row Row Row your Boat

January 10, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 7 Cals 5 Deadlift 5 Hang Cleans 5 Box Jumps1 min Back Smash 1 min Quad Smash 1 min Flossing Skill Work 5 Clean High Pulls 5 drop to 1/4 Squat 5 Hang Cleans 5 Power Cleans …

Hump Day

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586 CrossFit Asylum – Bootcamp Warm-up (No Measure) With a slam ball: 3 Rounds Jog 100m 10 squats 10 lunges 5 slams 10 sit ups Metcon (No Measure) 5 rounds: 4:00 on/4:00 off Row 30/20 cal Bike 20/14 cal 10m shuttle sprint *your score is the num…

Hot Totty

January 9, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Row For 1 min 5 Pull-ups 10 Push-ups 15 Squats 5 Kip Swings 2-3 Kipping Pull-ups 5 Good Mornings 5 Behind the neck Presses 5 Front Squats Rest 5 Thrusters1 min Ant Delt Smash …

bootcamp

January 8, 2018 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds 1 min. bike 50ft walking lunge 10 push ups 50ft walking sumo Metcon (No Measure) 10 min AMRAP 8 burpee box jump overs 3 wall walks/inchworms 10 ring rows then…. 4 min EMOM 15 bo…

Batches of Snatches

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586 CrossFit Asylum – CrossFit 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 Drops SKILL TRANSFER E…

Bootcamp

January 6, 2018 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds with a slam ball… jog 100ft 10 squats 10 lunges 10 slams 10 sit ups Metcon (No Measure) 3 Rounds Row 2 min. 45 sec. mt. climbers Row 1:30 45 sec. wall sit Row 1:00 45 sec. plank…

Let’s Go

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586 CrossFit Asylum – CrossFit 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) 10 Front Squats 155/105 20 Pull-u…