WOD+

WOD

July 10, 2012 | No Comments

Warm Up 2 Rounds Samson stretch 15 O/H squats 15 Sit ups 15 Good Mornings 15 Box dips Strength Squat Clean 7 x 5 x 3 x 1 WOD 6 Rounds Run 200m 15 Box Jumps Stretch…

Free Chair Massages for 6am Class!

July 5, 2012 | No Comments

On Monday, July 9th, 586 CrossFit Asylum’s certified Massage Therapist, Tina Rice will be giving free chair massages to our inmates after the 6am class.  Enjoy and thanks again for being part of our fitness community!…

WOD

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Warm Up 3 Rounds 10 Pushups 100ft of Karoke crossovers 10 Sit ups 100ft walking lunges Strength Shoulder Press 3 x 3 x 3 WOD 3 Rounds Row 500m 10 Pullups 12 T2B Stretch…

WOD

July 3, 2012 | No Comments

Warm Up 3 Rounds 15sec Samson stretch 15 O/H squats 15 Good mornings 15 Ring rows 15 Dips HERO WOD “Hammer” 5 Rounds for time 5 Power cleans Guys 135lbs / Gals 95lbs 10 Front squats Guys 135lbs / Gals 95lbs 5 Jerks Guys 135lbs / Gals 95lb…

WOD

July 2, 2012 | No Comments

Warm Up 3 Rounds 30 Sec jumping jacks 30 Sec burpees 30 Sec mountain climbers 30 Sec lateral jumps 1 min rest WOD “Collin” 6 Rounds Carry a 45lb plate 400m 12 Push presses Guys 115lbs / Gals 95lbs 12 Box jumps 12 SDHP Guys 95lbs / Gals 65…


WOD

June 30, 2012 | No Comments

Warm Up 3 Rounds 50ft walking high kicks 20 Slam balls 10 Hang power snatches Skill Work Snatch WOD Deadlift 5 x 5 x 5 x 5 x 5 THIS IS UNTIMED 15 Tire flips for time Stretch…

WOD

June 29, 2012 | 1 Comment

Warm Up 2 Rounds 30 Push jacks 100ft Bear crawl 15 Squats Skill Work SDHP WOD “Filthy Fifty” 50 Box jumps 50 Jumping pullups 50 KB swings Guys 50lbs / Gals 35lbs 50 Walking lunges 50 Knees to elbows 50 Push presses 50 Back extensions 50 W…

WOD

June 28, 2012 | No Comments

Warm Up 3 Rounds 15 Power snatches 20 Step backs 15 Ring rows Strength Back squat 3 – 3 – 3 – 3 – 3 WOD 21 – 15 – 9 Pullups Dips Core work and stretch…

FREE CHAIR MASSAGES

June 27, 2012 | No Comments

586 CrossFit Asylum’s certified Massage Therapist, Tina Rice, will be giving compimentary chair massages to our inmates after the 5:30 session on Thursday 6/28.  We want you to feel great!…