WOD+

Friday Thigh Day

May 12, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Push Jacks 20 Step Backs 20 Squat and Twist1 min couch Stretch 1 min Flossing 1 Min Birthing Stretch Skill Work Front Squat Weightlifting Front Squat…

KB Hell

May 11, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 500m 50 ft High Kicks 1 min Plank1 min Flossing 1 Min Pigeon Stretch Skill Work Russian KB Swing WOD Metcon (Time) 6 Rounds 10 Burpee Box Jumps 15 R…

Booty Camp

May 10, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 200ft run 25ft broad jump 25ft inchworm 50ft shuffle Metcon (No Measure) Row 1600m 2 Rounds: 100 weighted splint lunges (50 each leg) 80 jump ropes 60 shoulders…

Hope You Ate your Wheaties

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 10 Kips on the Bar 10 Pike Push-ups1 min Lat Smash 1 min Banded Chest opener 1 min Bully Stretch Skill Work HSPU T2B Double-unders WOD M…

Hang 10

May 9, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 500m 10 Hang High Pulls 5 Knees to Feet1 min WOrk The Rack Skill Work Hang Power Clean Weightlifting Hang Power Clean (6) EMOM10 @75% of 1 RM Ca…

bootcamp

May 8, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10min Bike 7 cal 10 air squats 10 push ups 10 sit ups Metcon (No Measure) Complete each Set 3x Set #1 20 weighted sit and stand/sit at parallel 10 box jumps Set #2 10 ea…

Something for your Sweet Tooth

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up 30 sec (No Measure) 30 sec of each exercise Rest 1 min between rounds 3 Rounds Jumping Jack Burpees Mtn Climbers Side to side hops2 min Quad Smash Skill Work Kip Pull-up WOD Candy (T…

Posterior Chain and Then Some…

May 6, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) AMRAP 10 BIke 7 cal 10 squat 10 db press while wall sitting 1 wall walk Metcon (AMRAP – Rounds) 27 AMRAP 50ft. lunges w/press 8 over the bar burpees 10 front squat…

Squat Then Clean

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips1 min Couch Stretch 1 min Lat…

Double-Annie

May 5, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 10 Squats 10 Push-ups1 min Shin Smash 1 min Calf Smash 1 min Calf Stretch Skill Work Double-Unders WOD Metcon (Time) 100-80-60-40-20 Dou…