WOD+

Strong and Powerful

July 20, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 10min AMRAP Bike 1 min. single leg DL with KB (5 each leg) 20 lateral hops over hurdles single leg glute bridge (10 each leg) Mobility Glute smash Hamstring roll out 15 …

twenty and ten

July 19, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Bike 1 minute 12 goblet squats with pause at the bottom 15 push ups Metcon (Time) 3 Rope climbs (buy in) 200m lunge 20 pull ups 20 thrusters 200m run 20 ring ro…

Chip, Chip, Chipper

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586 CrossFit Asylum – CrossFit Everyone is different….know where you stand that is going to challenge and push you in the safest and most efficient way. View Public Whiteboard Warm-up (No Measure) Tabata (8 min) 20 seconds on/10 seconds r…

Clean It Like You Mean It!

July 18, 2017 | No Comments

586 CrossFit Asylum – CrossFit Today has a lot of componets. Let’s be efficient and transition from one section to the next quickly so that we accomplish everything! Work hard – have fun! View Public Whiteboard Warm-up (No Measure) …

Drop dat Ass

July 17, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 10min AMRAP Run 200m Burpee Broad jump Deep lunges 2 wall walks Mobility 1 min birthing stretch 1 min couch stretch 1 min. ankle mobility Skill Work Review Points of per…

Monday, Monday

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 25m high kicks 25m walking lunge 25 m shuffle 25m buttkicks Then… Tabata sprints Metcon (No Measure) 10min AMRAP Ascending ladder by 3′s 3 -6 – 9……

Fancy Some Nancy

July 15, 2017 | No Comments

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 Dips1 min Ant Shoulder Smash 1 mi…

REPEAT

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Run 200m High kicks 5 inchworms 10 ring rows Metcon (AMRAP – Reps) Choose a partner… 3:00 max reps/2:00 rest between Pull ups over the box med ball …

TGIF

July 14, 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…

5′s

July 13, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 500m 5 Deadlifts 5 Snatches 5 Candle Sticks1 min Ant Shoulder Smash with Bar 1 min Bully Stretch 1 min Flossing WOD Dallas 5 (AMRAP – Reps) 5 …