WOD+

Bootcamp

September 1, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Jog 200 10 banded DL 10 squats 30 single jump ropes Metcon (No Measure) 5 rounds Bike 15/10 cal 7 tire flips 50m sled push (light weight) 200m sandbag run 30 du…

Professor Chaos

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Snatch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Snatch Grip Presses (behind neck) 5 Snatch Grip Stiff Legged Deadlifts 5 Overhead Squats 2 Rounds, at low i…

Go Fish

August 31, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Slow Bike or Row, directly into: 2 Rounds: 5 Strict Pull-Ups 10 Sit-Ups 15 Air Squats :30s second Samson Stretch each side (Video) Into (all done with an em…

RRR

August 30, 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…

Flash Flood

August 29, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 (3 Rounds) Minute 1 – :40s Bike or Row Minute 2 – 4 Slow Russian Baby Makers (Video) Minute 3 – :40s Bike or Row Minute 4 – 5 Good Mornings + 5…

Criss Cross

August 28, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 250m Light-Paced Row 5 Spiderman and Reach, each leg (Video) 10 Slow Scap Retractions (Video) 15 AbMat Sit-Ups 30 seconds Single Unders 1 Round: 10 Dou…

Quick Sand

August 27, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 15/12 Bike or Row Strict Cindy 15 Russian KB Swings 15 Sit-ups Snatch Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Snatch Grip Presses …

bootcamp

August 25, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 rounds Jog 200m 12 glute bridges 12 total (6 on back/6 on belly) leg crossovers 10 partial candlesticks 10 banded pull thru 10 squats Warm-up (No Measure) 3 rounds Jog…

Fender Bender

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds, at low intensity: 400m Run 2 Round of “Strict Cindy” 10 Empty Barbell Power Clean and Push Presses **Specific Primer for “Fender Bend…

Daily Dozen

August 24, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 2:00 Slow Bike or Row, directly into: 2 Rounds: 5 Strict Pull-Ups 10 Sit-Ups 15 Air Squats :30s second Samson Stretch each side (Video) Into (all done with an empty barb…