WOD+

O Danny Boy

November 11, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope or Dubs 10 Presses 2 ROunds 5 Pull-ups 10 Push-ups 15 Squats WOD Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press…

TGIF Fridays Bitches

November 10, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 250 5 Single arm Kb High Pulls R 5 KB Snatches 5 Single Arm High Pulls L 5 Kb Snatches 5 Kb Swings Skill Work 2x5Hang High Pulls 5 High Hang Cleans 5 Hang Cleans Weightlif…

Pain with Love

November 9, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 Rack Suicide 10 Med Ball Thrusters 10 Scap Retractions1 min Lat Smash 1 min T Spine Smash with Peanut 1 min Bowler Stretch 15 Red Bar Lift offs Skill Work 10 Kips 2×5 K…

O Diane

November 8, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Row 500m 3 ROunds 10 Good Mornings 10 Pike Push-ups 10 DL1 min Hamstring Smash 1 min Flossing 1 min Ant Shoulder Smash Skill Work HSPU WOD Diane (Time) 21-15-9 Deadlifts, 225# / 155# H…

When my PH is high…..

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586 CrossFit Asylum – Bootcamp Warm-up (No Measure) Grab a medball 30 seconds/3 rounds squat throw burpee plank hold Metcon (No Measure) AMRAP 35 minutes Run 200m 15 DB snatches 2 rope climbs Bike 15 cal 15 lunges each leg *2 pull ups (increase…

Whispering Eye

November 7, 2017 | No Comments

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…

Funky Monkey

November 6, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 5 Scap Retractions 5 Ring Rows 5 Cleans 5 Squats1 min Lat Smash 1 min GLute Smash 1 min Pigeon Skill Work 2 ROunds 5 Kips 5 Pull-ups 5 C2B Double-unders WOD Me…

lactate is not what you think it is…

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586 CrossFit Asylum – Bootcamp Warm-up (No Measure) Row 250 then… 5 sets of 20 second sprints with 40 seconds of rest in between 10 wall squats 10 wall front squats Metcon (No Measure) 15min AMRAP 5 front squats 5 reverse lunges (each sid…

Gluconeogenisis

November 4, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds Bike 2 minutes bear crawl 50ft squat turns 50ft. 12 ring rows 10 light weight DL Metcon (Time) With a partner You may split the reps however you wish… 400m run with slam ball (1…

Ouch

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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 Blake (Time) 4 Rounds for time of: 100′ W…