WOD+

Everest

July 9, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) At very low intensity (walk through pace): 2 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts 9 Calorie Row …

Daniel

July 7, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers Barbell Warmup – E…

Parks and Wreck

July 6, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 2:00 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats :20s second Samson Stretch each side :40s Alternating Warrior Squats 10…

Glen

July 4, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Light Row into… 2 Rounds: 10 Hollow Rocks 10 Superman Rocks 5-4-3-2-1: Spiderman and Reach, each leg Inchworms Barbell Warmup With an empty barbell: …

Liquid Laugh

July 3, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row First :40s of each minute, slow and easy. Final :20s of each minute, ramp up the pace a bit. 2 Rounds, rotating stations every :30 seconds: A) Alternati…

Van Damme

July 2, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) At very low intensity (walk through pace): 2 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts 9 Calorie Row …

Kelly

June 30, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100m Slow Jog + :30s Spiderman + Reach 100m Slow Jog + :30s Cossack Squat 100m Slow Jog + :30s Glute Bridges 100m Slow Jog + :30s Box Step-Up, Step-Downs, into a…

Over and Out

June 29, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS :30s second Samson Stretch each side 5 Kip Swings + 2-3 Kipping Pull-Ups Into (all…

Oh Yea

June 28, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-20 min Recovery Run/Row/Bike Mobility 2 min each Lat Smash Trap Smash Pec Smash Quad Smash Couch Stretch Pigeon Core Work 3 Rounds 10 Barbel Rollouts 15 Weigh…

Big bang

June 27, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast” Let our “fast” pace gradually build over the 4 rounds. After each set, come o…