WOD+

bootcamp

April 16, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Row 500m Then high kicks butt kicks leg swings (X10) samson stretch Metcon (No Measure) EMOM 20 20 v ups 20 wall balls 80 single jump ropes 10 cal bike…

Batches of Snatches

April 15, 2018 | 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…

Giddy Up

April 14, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Row 500 Then: 3 Rounds 10 leg swings front/back & side/side 10 banded good mornings 10 sit ups Metcon (No Measure) Workout #1 12AMRAP (12 rounds total – 6 of …

Make you Feel Good

April 13, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Cals Row 5 Burpees 10 Cal Bike 5 Kb Swings WOD Metcon (AMRAP – Rounds and Reps) AMRAP20 25/18 Cal Row 25 Burpees 15/10 Cal Bike 25 Kb Swings St…

Drip Drip

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Row or Bike 3 Rounds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Presses 5 Stiff leg Deadlifts1 min Lat Smash 1 min Chest Smash 1 min Tspine Smash 1 …

9-15-21

April 12, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12-9-6 Cals on Bike or Rower Deadlifts Push-ups 2 Rounds 5 Scap Retractions+2 Strict Pull-ups 5 Kip Swings 10 Sit-ups Skill Work Kipping Pull-ups WOD Metcon (Tim…

The Cleaner

April 11, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500m 3 Rounds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Stiff leg Deadlifts 5 Front Squats1 min Quad Smash 1 min Glute Smash 1 min Hamstring Smash 1 …

bootcamp

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 1 rack shuttle run 10 step ups 10 push ups 10 ring rows Metcon (No Measure) 2 Rounds 20 med ball cleans Row 400 20 box jumps Row 400 20 burpees Row 400 20 pull …

Balls to Walls

April 10, 2018 | 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 Quad Smash 1 min GLute …

bootcamp

April 9, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Bike 1 minute 16 walking lunges 10 ring rows 5 inchworms with push up Metcon (No Measure) 41 reps of each exercise Row for calories slam balls med ball sit up t…