WOD+

WOD

April 30, 2012 | No Comments

Warm Up 3 Rounds Row 250m 10 Jumping jacks 10 O/H squats 10 Dumbbell presses Skill Work Medicine ball clean WOD 15min AMRAP (as many rounds as possible) 10 Wallballs Guys 20lb / Gals 16lb 10 Box jumps 2 One-armed snatches (1 each arm) Guys 100lb / Ga…

WOD

April 28, 2012 | No Comments

Warm Up 3 Rounds 20 Squats 10 Pullups 10 Burpees WOD Regionals #2 Row 2000m 50 One-legged squats alternating legs 30 Hang cleans Guys 225lb / Gals 185lb Stretch…

CPR Certification Course this Thursday!

April 24, 2012 | No Comments

We still have slots available to attend our CPR Certification course on Thurday at 6:30pm.  The cost is $10 in advance or $12 at the door.  Approximately one week after completion of the course, you will receive your CPR certification in the mail.…

WOD

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Warm Up 2 Rounds Row 250m 20 Squats Strength Hang clean 5 x 3 x 1 WOD “100 Thrusters” Perform max reps of thrusters for 1 minute After each minute of thrusters perform 3 Burpees 3 K2E (knees to elbows) Repeat series until 100 thrusters ar…

WOD

April 23, 2012 | No Comments

Warm up 3 Rounds 15 Jumping jacks 15 Power jacks 15 Cross jacks 15 Burpees Skill Work Deadlift Push press WOD 5 Rounds for time Row 500m 5 Deadlifts Guys 225lb / Gals 185lb 5 Push Presses Guys 135lb / Gals 95lb Stretch…

WOD

April 20, 2012 | No Comments

Warm Up 3 Rounds Sampson stretch 10 O/H squats 10 Sit ups 10 Good mornings 10 Dips Skill Work SDHP (Sumo Deadlift High Pull) WOD Run 800m 25 Pushups 25 Sit ups 25 Air squats 25 Pullups Run 800m Mobility Stretch…

CPR Certification Course

April 19, 2012 | No Comments

Part of our mission at 586 CrossFit Asylum is to help build a stronger community.  In support of this committment we are offering a CPR certification course on Thursday, May 26th at 6:30pm.  Shelby Township firefighter, Steve Henion (as well as 58…

WOD

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Warm Up 4 corners drill 3 rounds clockwise then counterclockwise Back pedal Karaoke Bear crawl Lateral shuffle Strength Press 5 x 3 x 1 WOD 3 Rounds Run 400m 21 T2B (Toes To Bar) 15 Push Presses Guys 135 / Gals 95 9 Hang cleans Guys 135 / Gals 95 Aft…

WOD

April 18, 2012 | No Comments

Warm Up 3 Rounds 100ft Karaoke 100ft Power skip 10 Burpees Skill Work Push up to side plank and hold transitions Hip openers WOD 20min AMRAP 9 Wallballs Guys 20lb / Gals 16lb 8 HSPU – handstand pushups 7 Deadlifts Guys 225lb / Gals 165lb Stretc…

The Kettlebell Mile

January 1, 1970 | No Comments

CrossFit Elite It’s like running a mile… only way shittier. View Public Whiteboard Warm-up 3 Rounds 1 min Jump Rope 10 Squats 10 Good Mornings 10 Russian KB Swings Mobility Hips 1 min Hip Openers against the wall Shoulders 1 min each arm …