WOD+

Jack Squat

June 26, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Row First :40s of each minute, slow and easy. Final :20s of each minute, ramp up the pace a bit. 3 Rounds, rotating stations every :30 seconds: A) Alternati…

bootcamp

June 25, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 20 jacks 10 push ups 10 rows 10 side steps (both ways) run 200 Metcon (No Measure) 5 Rounds Bike 10 calories 100m sled push 5 tire flips 40 hammer swings…

Detention

| No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) At very low intensity (walk through pace): 2 Rounds: 15 Calorie Row or Bike + 5 Spiderman and Reach, each side 12 Calorie Row or Bike + 5 Walkouts 9 Calorie Row …

Bootcamp

June 23, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Jog 100ft 50ft high knees high kicks 10 air squats 10 toe touches 5 squat jumps 6 half moon Metcon (No Measure) BALLZ AMRAP 25 15 wall balls 15 wall ball sit up…

Role Tide

| No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, with a slightly faster row cadence on the second round:z :30s Row + :30s Spiderman + Reach :30s Row + :30s Cossack Squat :30s Row + :30s Glute Bridges …

Fight Club

June 22, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 5 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Alternating Warrior Squats 2 Rounds: 5 Russian Baby Makers 4 …

RRR

June 21, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-20min Run/bike/row Mobility 2 min Quad/ Adductor Roll out 2 min Couch Stretch 2 min Straddle Stretch 2 min Pigeon 2 min Ankle Flexion Core Work 3 Rounds 20 GH…

HIIT WOD

June 20, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds 200m jog 10 air squats with last one stretch for 30 sec. 10 ring rows 10 inchworms Metcon (No Measure) :40 on/20 transition 4x thrusters DB snatches bicycles bu…

HeartBreak Kid

| No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tempo Bike (or row) – 3 Rounds of :50s light, :10s After each set, come off the rower to complete: 3 Walkouts (Video) 4 Spidermans, each side (Video) 5 Wall Sq…

Captain Crunch

June 19, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 300-500m Light-Paced Row 5 Spiderman and Reach, each leg 7 Slow Scap Retractions 9 AbMat Sit-Ups 3 Sets: 1 Wall Walk* (Video) *Pause for 3-5 seconds at…