WOD+

Hump Day

July 12, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Torso Twists 10 Cleans 10 Tri Push-ups1 min Pec Smash 1 min Table 1 min Banded Chest opener Skill Work Dip WOD Elizabeth (Time) 21-15-9 Clean, 135# /…

Jump Jump

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586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 deep walking lunges 10 good mornings kb squat hold 30 sec Metcon (Time) 4 Rounds Run 400 100 singles (dbls. if you can) 25 kb swings 1.5/1 pod 75 single…

Topless Tuesday

July 11, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Row 250m 10 Renegade Rows 10 Sit-ups1 min Glute Smash 1 min Hamstring Smash 1 min Pideon Stretch Skill Work Pendlay Row Weightlifting Pendlay Row (5-5-5…

Bootcamp

July 10, 2017 | No Comments

586 CrossFit Asylum, 586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Row 250 16 walking lunges 30 second handstand hold 10 ring rows 50 single jump ropes Metcon (AMRAP – Rounds) AMRAP 30 5 pull ups Gym …

Boulder Shoulders

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Shoulder Pass Thru 10 Pike Push-ups 10 Air Squats1 min T spine Smash 1 min T spine wall Opener 30 Sec Red bar Lift Off Skill Work HSPU WOD Metcon …

pooper scooper

July 8, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Run 200m high kicks 5 inchworms 10 ring rows Metcon (AMRAP – Reps) In pairs… 3:00 max reps/2:00 min rest between Pull ups Over the box med ball sit …

And Boom Goes the Dynamite

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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 hops WOD Metcon (AMRAP – Reps) AMRAP30 Run 800m 10…

Slo Mo

July 7, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 20 Torso Twists 10 Good Mornings 50 Ft High Knees1 min Low Back Smash 1 min GLute Smash 1 min FLossing Skill Work KB Swing Dubs WOD Metc…

Snatch for Days

July 6, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch…

Hump Day

July 5, 2017 | No Comments

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 hops1 min Low Back Smash 1 min Banded Ham Stretch 1 min …