WOD+

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

| No Comments

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 …