WOD+

Hangman

October 30, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 1 min Bike or Row 15 Banded Good Mornings 10-15 GHD Sit-ups 2 Rounds 45s Bike or Row 3 Slow Burpees 15s Jump Rope 1 Round 30s Bike 5 Burpees 15 Dubs Bar…

Blitzen

October 29, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30/24 cal Row 3 Spidermans +20 sit-ups 1 Round of Cindy + 15 Russian KB Swings Barbel Warm-up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict P…

Hallo-WOD

October 27, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) Warm Up as a class Metcon (Time) The med ball is your pumpkin….. With a partner (one person always holding the med ball – it NEVER touches the ground) 400m r…

Grease Lightning

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5-4-3-2-1 Spiderman Reach Walkouts 30s bike after each round 2 Rounds 5 Scap Retractions 10 Sit-ups 5 Kip Swings 10 Hollow Rocks 3-5 Strict Pull-ups 2 Rope Climb…

Optimus Prime

October 26, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Bike or Row 2 Rounds 5 Strict Pull-ups 5 Slow Wall Squats 10 Push-ups 10 Sit-ups 2 Sets 1 PC 2 Front Squats 50% 53% 2 Sets 1 Clean Pull 1 Hang SC 6…

Oh Yea

October 25, 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…

Ground Breaking

October 24, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 55 sec Row or Bike 30s Plank 30s Dowel Pass thru 5 Strict DB presses each arm 7 Good Mornings 7 Elbow Rotations 5 Push Press 5 Split Jerk Presses 2 Sets…

Bar Keeper

October 23, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Choose 1 800m Run 1000m Row 40/30 cal bike 2 Rounds 30s Bike or Row 3 Spiderman Reach 6 Reps on PU Bar 9 Banded Good Mornings 12 Sit-ups Pu Bar 1- Scap Retractio…

Hands Down

October 22, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20-40 Dubs 2 Spiderman and reach + 5 push-ups 15/12 cal row 10 Dowel Oh Squats 15 Russian Kb Swings 2 Rounds 3 Good Mornings 3 Back Squats 3 Snatch Grip…

bootcamp

October 20, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 Rounds Row 250 12ea. lateral band walks 20 glute bridges 20 band pull aparts 10 roll outs Metcon (No Measure) AMRAP5 Bike 10/7 cal 15 Ring Rows 20 Weighted Toe Touches…