WOD+

International Snatch Day

April 9, 2018 | 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…

Bootcamp

April 7, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Row 250 10 air squats 10 ring rows 6 step ups Metcon (No Measure) 3 rounds: Strength 12 goblet squats 12 weighted step ups 8 Db rows (plank) Metcon With a partn…

All Bad

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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 Dips WOD Fight Gone Bad Champions…

Complexity of Jerks

April 6, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 min of Shoulder Pass Thru 3 Rounds 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Leg Deadlifts Skill Work 2×5 Press to 1/4 Squat 5 Push Jerks 2…

Yucky

April 5, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Ropw 8 Push-up to Down Dog 8 Deadlifts1 min Low Back Smash 1 min Calf Smash 1 min Flossing 1 min Calf Stretch Skill Work 10 min to work Doubl…

bootcamp

April 4, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 20 walking lunges 10 squats plank 30 sec. Metcon (No Measure) EMOM 15min. 20 kb swings 20 goblet squats 20 SDHP *alternate btwn. movements Rest 2:00 EMO…

Lean

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike or Row for 2 min 3 Rounds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 Stiff leg Deadlift1 min Quad Smash 1 min Couch Stretch 1 min Pige…

Hardline

April 3, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-12-9 Cal Row Deadlifts Hang Cleans Push jerks Cluster1 min Low Back Smash 1 min Glute Smash WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP25 100 …

Snatcherday

April 2, 2018 | 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…

Perfect

March 31, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Bike or Row 2 Rounds 5 Step Down and up Burpees 5 Front Squats 5 Scap Retractions 2 Rounds 5 Bar Facing Burpees 5 Front Squats ( Half of Working weight) 5 …