WOD+

WOD

July 16, 2012 | No Comments

Warm Up 3 Rounds 15 Deadlifts 10 Hang Cleans 10 Pushups Skill Work Power Clean / Clean WOD “Elizabeth” 21 – 15 – 9 Clean Guys 135lbs / Gals 95lbs Ring Dips There will be a 12min cap on this workout Stretch…

CrossFit Games BBQ!

July 13, 2012 | No Comments

All or our inmates, families and friends are invited to come out to the Asylum tomorrow after our noon WOD to watch the CrossFit Games!  We’ll be firing up the grill and working on our tans.  C’mon out and enjoy the camaraderie!…

WOD

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Warm Up 50ft High Knees 50ft High Kicks 50ft Skating Lunges Skill Work Kipping WOD 4 Rounds Row 500m 20 Chest to Bar Pullups Stretch…

WOD

July 12, 2012 | No Comments

Warm Up 2 Rounds 10 Judo Pushups 20 Bust a Move Mountain Climbers 50 Torso Twists Skill Work Press Series WOD Midline Stabilization 4min L-sit or L-hang hold 3min weighted plank hold Guys 45lbs / Gals 25lbs 2min side plank each side (can be broken up…

WOD

July 11, 2012 | No Comments

Warm Up 2 Rounds Run 200m 20 Power Lunges 15 Pushups 100ft Spiderman Crawl Skill Work SDHP WOD “Steve G” 10 Turkish Getups Guys 53lbs / Gals 32lbs 50ft Walking Lunges with bar 12 KB Swings Guys 53lbs / Gals 32lbs 10 SDHP Guys 95lbs / Gal…

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…