WOD+

Bootcamp

May 4, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 10 min AMRAP Jog 100 10 banded DL 10 squats 30 single jump ropes Metcon (No Measure) 5 Rounds bike 10/8 cal 10 DB snatches 100m sled push 30 dubs or singles…

Lucky 7’s

May 3, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 12/9 Calorie Assault Bike 1 Round of “Strict Cindy” 15/12 Calorie Row With very light kb: 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats…

Make Up Day

May 2, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Optional Recovery 1,000 Meter Run (Air Runner, Trueform, or outside) 5 Rounds: 8 Hand-Release Pushups + 10 Calorie Erg Bike + 12 Hip Extensions 1,000 Meter Run (Air Runner, Trueform, or outs…

Waterlogged

May 1, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Light Row, into… 1 Round 21 Banded Pull-Aparts – Video 15 AbMat Sit-Ups 7 Horizontal Ring Rows – Video 5 Spiderman + Reach (each side)- V…

Front Runner

April 30, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Light Bike, Row, or Ski Erg 15 GHD Sit-Ups 9 Hand Release Pushups 15 Hip Extensions 9 Strict Presses (empty barbell) 1 Rounds: 5 Good Mornings + 5…

Grunt Work Week 5

April 29, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, Not for Time: 1:00 Light Row 6 Slow Scap Retractions – Video 5 Walkouts – Video 4 Spiderman + Reach (each side) – Video 3 Russian Bab…

Bootcamp Rebooted

April 27, 2019 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds Bike 1 min. walk around and talk with friends…LOL 30 second: lunge inchworm mt. climbers sit ups Metcon (No Measure) Row 500 50 dubs/200 singles 40 sit up…

Bubba Gump

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Light Bike, 12 Hollow Rocks – Video 100 Meter Run, :30s Spiderman + Reach – Video 1:00 Light Bike, :30s Walkouts – Video 100 Met…

Girls Gone Wild

April 26, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) At very low intensity (walk through pace): 1 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side Video 12 Calorie Row or Bike + 5 Walkouts Video 9 …

Rest Recover

April 25, 2019 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Optional Recovery 3 Rounds, Not for Time: 30/21 Calorie Row, :30s GHD Supine Hold (chest up) 30/21 Calorie Ski Erg, :45s Dead hang Hold (pull-up bar) 30/21 Calorie Erg Bike, :60s GHD Hip Ext…