WOD+

Face Off

February 26, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Light Bike + :30s Reverse Samson – Video :45s Moderate Bike + :30s Walkouts :30s Fast Bike + 5 Good Mornings, 5 Stiff-Legged Deadlifts, 5 De…

Full Send

February 25, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds :50s Row (light pace) :20s Jump Rope + 10 Slow Air Squats Station 3 – :50s Warrior Squats – Video 10 Empty Barbell Overhead Squats 15 AbMat …

bootcamp

February 23, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 rounds Shuttle run 15 glute bridges 10 ea. dynamic hamstring 10 floor db. chest press 5 roll outs Metcon (No Measure) 4 rounds Feel free to use DBs for the movements t…

Barista

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) At low intensity to start, steadily ramping intensity on the rower through the rounds: 20 Calorie Row + 20 Slow Air Squats 16 Calorie Row + :30s Spiderman and Re…

19.1

February 22, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets, at a very low intensity: :30s Light Row, :30s Light Air Squats, :30s Sit-Ups After the initial, very light sweat, has been broken, complete 2 sets at a s…

Oh Yea

February 21, 2019 | 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…

Prime Time Wednesdays

February 20, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500-350-200 Meter Row After each set: 10 Hollow Rocks (Video) 10 Superman Rocks (Video) 5 Dowel Passovers + 5 Dowel OHS 3 Inchworms (Video) Snatch Barbell Warmup…

MeatBall

February 18, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rotating Stations Every 1:00, for 15 (3 Rounds): Station 1 – :50s Row (light pace) Station 2 – :20s Jump Rope + 10 Slow Air Squats Station 3 – …

bootcamp

February 16, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 rounds Row 500 20 squats 15 band pull aparts 10 db shoulder press () Metcon (No Measure) 3 Rounds with a partner 40 alternating wall balls 40 alternating box jumps 20 …

Leaps and Bounds

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Barbell Warmup (empty barbell) 10 Good Mornings 10 Elbow Rotations 10 Strict Presses 10 Stiff-Legged Deadlifts Power Snatch Warmup 2 Sets, building slightly betw…